Weekend weightlifting

Saturday:

Snatch 95% x 1 x 1
C&J 95% x 1 x 1
Front squat 90% x 2 x 2

Sunday:

Rest day... you've earned it :)

If you're following the programming, we'd love to see some comments posted on your progress or any comments on how we can improve our service to you!

Friday Weightlifting

Snatch 80% x 1 x 2
C&J 80% x 1 x 2

then:

3 rounds for time:
10 sandbag powercleans
15 ring dips
10 turkish getups (5 each arm, alternating)

Weightlifting Wednesday

snatch 90% x 1 x 1
C&J 100% x 1 x 1
Front squat 90% x 2 x 1

then:

3 rounds
30 jumping pullups
20 wall ball
20 KB cross chops @ 24

Thursday:
Rest day

Military Workout Tue 27 Sep 11

AM - All


Individual weight training.


This is what I did whilst I was coaching the rest of the group:


1-1-1-1 Bench Press
1-1-1-1 Bent Over Row
3 x 5 JM DB Press
3 x 5 Kneeling DB Row


PM


3 x 5 DB Bench Press
3 x 5 DB Hang Clean and Press
Then,
3 rounds of:
5 Shoulder Shrug
10 Heaves
Then,
3 rounds of:
5 Hang Clean and Press
10 Clapping Push Ups

Military Workout Mon 26 Sep 11

Fartlek Training


6 km @ 10 sec sprint, 30 sec jog

Weightlifting Monday/Tuesday

Hope you're all feeling refreshed after the weekend, back into it today

Monday:
Snatch 100% x 1 x 1
C&J 90% x 1 x 1
front squat 90% x 2 x 1

Tuesday:
Snatch 80% x 1 x 2
C&J 80% x 1 x 2

then:

500m row
30 situps
2 x 15ft rope climbs
3 rounds for time

Thurday Strength Session

1-1-1-1 Back Squat

1-1-1-1 Deadlift

5 x 3 Back Squat

5 x 3 Deadlift

3 x 5 Weighted Lunge

3 x 5 Straight Legged DB Deadlift

Up at 3.30am to catch a flight, 2.5 hours of sleep and then straight into a heavy legs session. I slept well needless to say.

Military Workout Wed 21 Sep 11

Recovery Session

Cardio session for 1 Hour

Maintain HR between 110 - 130 BPM

Thursday and friday weightlifting

Thursday: Rest day - foam rolling and recovery stuff

Friday
Muscle clean + high hang power clean - focus on technique, keep light
Snatch 80% x 1 x 5
C&J 80% x 1 x 5

Then:
1000m row
20 wall ball
20 pullups
750m row
15 wall ball
15 pullups
500m row
10 wall ball
10 pullups

Enjoy.

Wednesday Weightlifting

                 
           Matthias Steiner PR's by 8 kg to win gold at the Beijing Olympics
Snatch 90% x 1 x 3
C&J 90% x 1 x 3
Front squat 90% x 2 x 2

then:

3 rounds for time:
200m run
10 clapping pushups
15 K2E
20 walking lunges (10 each leg)

Military Workout Tue 20 Sep 11

AM - All


Ok this Metcon team session is complex to explain, but I will try.


Split into two teams.


Team 1:
Station 1 - 10 x Deadlift @ 40kg
Sprint 50m
Station 2 - 20 x Jumping Lunge
Hurdle 50m (1 every 5m)
Station 3 - 10 x Deadlift @ 40kg
Sprint 50m
Station 4 - Sidewards Squat Jump over 1 ft high beam
Agility Sprint 50m (Every 2m place a cone alternating left and right 2m, will look like a zigzag when you run around them)


Start at different stations, this is the timer for the rounds. Once everyone has completed the circuit and returned to their original starting station, teams change.


Team 2:
Station 1 - 20 x Kneeling KB Row @ 24kg (10 each side) + 30m Rope Pull. Once you have pulled the rope in completely, sprint out with the end of the rope until it is straight again. Repeat until teams change.
Station 2 - 10 x KB Swing @ 24kg + 10 x Rope Whip. Repeat until teams change.
Station 3 - 20 x Floor Press @ 40kg + 10m Push Up Crawl (do a push up, move hands and feet one pace forward, do a push up, move hands and feet one pace forward, etc. etc.). Sprint back to Floor Press. Repeat until teams change.
Station 4 - 20 x Mil Press @ 20kg + 20 x Wall Ball @ 7kg. Repeat until teams change.
Station 5 - 20 x Sumo Dead Lift High Pull with 20kg Plate + 20 x Medball Slam @ 7kg. Repeat until teams change.
Station 6 - 10 x Renegade Manmaker @  7.5kg DB + 10 x Burpee. Repeat until teams change.


Stay on one station for the entire round. At the completion of the round, swap with team one and do the circuit. Then on return, move to the next station for the entire round.


For example:
P1 of Team 2 starts on Station 1, the do it until everyone in Team 1 has completed the first circuit. Then P1 does Team 1's circuit. Once everyone in Team 2 has completed Team 1's original circuit, P1 would then move onto Station 2 of Team 2's original circuit. This repeats until all 6 stations have been completed by everyone in both teams. 


PM - Strength pers only


1-1-1-1 Bench Press
5 x 3 Bench Press @ 90% 1RM
3 x 5 JM Press @ 85% 1RM
1-1-1-1 Bent Over BB Row
5 x 3 Bent Over BB Row @ 90% 1RM
3 x 5 Kneeling Row @ 85% 1 RM
3 x 5 Rolling Tricep Extension
Then:
4 x Tabata Row with 1 min break between tabata's. 

Tuesday

                              Bottom position of a snatch

Muscle snatch + snatch balance work up to heavy muscle snatch 1+2 x 3
Snatch 80% x 1 x 5
C&J 80% x 1 x 5

Then:

4 rounds for time:
10 KB snatch @ 24
20 russian twists @ 20
10 pullups

Military Workout Mon 19 Sep 11

AM - All
Basketball 1 hr (jailhouse rules)


A rough game as per usual. The guys and girls love to play team sports, this session is quite demanding on their cardiovascular system and they always put in 110%.


PM - Strength pers only
1-1-1-1 Snatch
1-1-1-1 Clean and Jerk
1-1-1-1 Front Squat
Then,
3 rounds of:
25 Heaves
10 Turkish Get Ups @ 16kg KB
15 Push Press @ 40kg


Today was more so concentrating on technique than lifting as heavy as we could. Without sound form, any heavy lift is an injury waiting to happen. For this reason, we started light and made our way up within the limits of our technique. 

Monday Weightlifting

                   Diligent recovery work between workouts
Snatch 85% x 1 x 4
C&J 85% x 1 x 4
front squat 85% x 2 x 3

Saturday

Snatch 90% x 1 x 3
C&J 90% x 1 x 3
Front squat 90% x 2 x 3

Sunday is a rest day, foam roll, take some ice baths or contrast showers and get some sleep.

Military Workout Fri 16 Sep 11

Sprint 100m
Walking Lunge 20m
Squat Jump 20m

Sprint 200m
Walking Lunge 40m
Squat Jump 40m


Sprint 300m
Walking Lunge 60m
Squat Jump 60m

Sprint 300m
Walking Lunge 60m
Squat Jump 60m

Sprint 200m
Walking Lunge 40m
Squat Jump 40m

Sprint 100m
Walking Lunge 20m
Squat Jump 20m

Military Workout Wed 14 Sep 11

Recovery Session


40 min running HR between 110 - 130 bpm

Friday weightlifting

                 

                                 The greatest of our time

Snatch 80% x 1 x 3
C&J 80% x 1 x 2

Then:
3 rounds:
100m sprint
10 box jumps @ 24"
15 GHD situps

Wednesday 14/9/11

Ok, so it's a bit late but here's the first 2 days of our weightlifting cycle:

Wed:
Snatch 85% x 1 x 4
C&J 85% x 1 x 4
Front squat 85% x 2 x 3
then:
3 rounds:
25 pullups
5 Turkish-getups per side
15 push press @ 40kg

thursday:
Rest! (a bit early I know but it's so it fits into the cycle)

Military Workout Tue 13 Sep 11

Station 1 - 100m Sled Drag @ Body Weight
Station 2 - Squat Jump
Station 3 - Atomic Crunch. At failure, sprint 20m and continue Atomic Crunches.
Station 4 - Sumo Deadlift High Pull @ 1/2 BW
Station 5 - Tire Flip, Jump In, Jump Out
Station 6 - Thrusters @ 1/2 BW
Station 7 - Clapping Push Ups. At failure, sprint 20m and continue Clapping Push Ups.
Station 8 - Cleans @ 1/2 BW
Station 9 - Mountain Climbers
Station 10 - 30m Rope Pull. Once the rope has been fully pulled in, sprint out until rope is fully extended and pull back in.


Stations 2 - 10 are timed off Station 1. If you are doing this session by yourself then time the sled drag and use it as the time for all subsequent stations.


30 sec rest between stations.