Military Workout/Challenge 30 Nov 11

Ok, so we had a challenge set up today to well challenge us (some of us) in a predominately physical manner. After all this was done and dusted, I headed off to the gym and did another session which I have attached underneath today's activities. 


DP1 Check (full kit inspection)
Run 2.4 km and then get changed into Ceremonial Dress - time to complete 25 min
Ceremonial Dress inspection (this was interesting since everyone was still drenched in sweat). Ok, please note, if you want to do a dress inspection, by all means do so, but at least have the common courtesy to be in the same uniform as those you are inspecting.
Stores carry - not really that difficult at all, a few torsion bars, a couple of ammo boxes, a truck tire and conflicting instructions.
Stretcher carry - maybe 1km to the swimming pool. Yet again a rather interesting exercise, but not the time nor place to go any further with how I thought this little 'challenge' was handled by members of our directing staff.
Water crossing exercise (makes for fun and games when you have people who can't swim)
Run 2.4 km
Written assessments


This is what I did afterwards:


6 Rounds of:
20 Shoulder Press @ 30kg
20 Sumo Dead Lift High Pull @ 30kg
20 Atomic Crunches
20 Squats
200m row 
The row was meant to be a 100m swim but since I spent 40+ minutes in cams and boots (with all my kit in a make shift bag so it would float) dragging a raft back and forth in a pool, retrieving dropped weapons from the bottom of the pool (3 point whatever meters deep), I figured a row would suffice.

Military Workout Tue 29 Nov 11

Cage Soccer for 1 hour.


I was away from Friday returning on Tuesday due to work commitments interstate. Wednesday is a particularly demanding day physically so I was required just to do a light fun session for them. 

Military Workout Wed 23 Nov 11

A.M - SC Pers


AMRAP 30 min:
10 Power Cleans
10 Push Press
10 Lying Heaves
10 Push Ups
10 Wall Ball
10 Box Jumps


Pick the weights/height and record with the number of rounds you complete.


A.M - All Pers


10 rounds of:
50m swim
50m water running

Military Workout Tue 22 Nov 11

A.M - All pers


300 Push Ups
Rules are simple. Go until you can't do any more, then:
10 x Sumo Dead Lift High Pull
10 x Thruster
50m Sprint
Then:
Continue doing push ups until you can't do any more, and repeat.


It's not expected to be done in the 40 minutes of actual work time we have (the other 20 is warm ups, cool downs). After the first two or three sets, people are generally smashed down to doing sets of 10 or less.


P.M - Strength Pers


5 x 3 Close Bench Press
6 x 4 Bent Over Barbell Row
3 x 15 Rolling Tricep Extensions
Then:
8 rounds of:
10 Full Body Dips
5 Clapping Push Ups

Military Workout Mon 21 Nov 11

Apologies for the lack of posts last week, I was away learning how to teach people to shoot our service issued 9mm pistol.


This morning's session is what one of my sergeants ran this morning for all of us. It was a nice change from running every session, four days a week. To take a step back and just be a participant.


1 min cycle
1 min skipping
1 min step ups
10 x Tricep Extension
10 x Upright Row
10 x Bicep Curl
Sprint 50m


Each round drop one rep from the weighted exercises until you finish at one rep.


P.M - Strength Pers


5 x 3 Back Squat
8 x 2 Dead Lift
5 x 3 Straight Legged Dead Lift
Then:
5 rounds of,
15 Squat Jumps
5 One Legged Squats (each side)
16 Jumping Lunges
5 Knees to Feet Jumps
For time:

Military Workout Wed 09 Nov 11

Punishment Basketball


Miss a shot - 5 pushups for the first half and 5 squats for the second
Get the shot - the other teams does 20 pushups for the first half and 20 squats for the second
Ball goes out - the team at fault does 10 pushups for the first half and 10 squats for the second


This 'game' ends up being rather brutal. 200+ pushups in the first half and equal to that in squats in the second. Plus the sprinting, agility, spacial awareness and co-ordination requirements which are put under pressure due to excessive fatigue.

Military Workout Tue 08 Nov 11

A.M - All Pers


Fight Training.
Various exercises, kicks, punches, knees and elbows to warm up.
Then:
Alternating 2min sparring with 2 min combos
Then:
1 min sparring sessions
Total work time 1 Hr


P.M - Strength Pers


8 x 3 DB Bench Press
4 x 6 Bench Row
6 x 8 Single Arm DB Clean and Press
8 x 3 Weighted Heaves
4 x 15 Rolling Tricep Extension

Military Workout Mon 07 Nov 11

A.M - Strength


1-1-1-1 Bench Press
5 x 3 DB Press
5 x 3 Push Press
5 x 3 Bent Over Barbell Row
5 x 5 Rolling Tricep Extension


A.M - All Pers


Fitness Assessment
Max Strict Push Ups @ 2sec cadence
Max Prone Hold
Max Strict Heaves
Max Effort on Beep Test


P.M - Strength


1-1-1-1 Back Squat
5 x 3 Back Squat @3RM
5 x 2 Speed Deadlift @4RM
5 x 5 Single Leg Squat @10kg (each side)
then:
5 rounds of:
400m Row
15 Full Body Dips
15 Heaves
15 Push Ups

Military Workout Fri 04 Nov 11

A.M - All Pers


Work function yesterday afternoon and evening so there were some sore heads getting around this morning. What better way to get rid of a hangover than tabata's?


Tabata session
Squats
Mountain CLimbers
Lunges
Decline Push Ups
Heaves
Clapping Push Ups
then:
The cherry to finish the session...
Burpee 30/30 for 6 min.


P.M - Strength Pers
1-1-1-1 Back Squat
3 x 3 Deficit Deadlifts @ 75% 1RM
4 x 10 Good Mornings @ 50% 1RM Deadlift
3 x 12 Reverse Hypers @ 20kg
then:
Tabata:
Squat Jump
Jumping Lunge
Burpee/Pull Up Combo

Military Workout Tue 02 Nov 11

A.M - All Pers


Punishment Cage Soccer.
Rules are simple, get away with what you can.
However if you make a bad pass, 5 push ups, 
take a shot for goal and miss, 5 push ups, 
kick it out the cage, 10 push ups,
get it in and the other team does 20 push ups. 


Everyone ended up doing a minimum of 150 push ups.


P.M - Strength Pers


8 x 3 Close Grip Bench Press
8 x 3 Wide Grip Bench Press
8 x 3 Normal Bench Press
5 x 4 Bent Over Barbell Row
then:
3 Rounds of:
15 x Ring Dips
15 x Rolling Tricep Extension
15 x Clapping Push Ups
15 Heaves

Military Workout Tue 01 Nov 11

A.M - All Pers
Sprint Training


25-25-50-100-50-25-25m
25-50-25-100-25-50-25m
50-50-100-100-50-50m
then:
25m Lunging Walk
25m Squat Jump

25m Lunging Walk
25m Squat Jump


P.M - Strength Pers


12 x 2 Box Squat @50% + Blue bands
8 x 1 Deadlift @ 50% + Quaded Blue Bands
5 x 2 Plyo Hamstring Drops @20kg

Military Workout Mon 31 Oct 11

Run 6km

Military Workout Fri 28 Oct 11

Team Event
3 Rounds of:


T1 - Run 200m (100m up, 100m back)
T2 - Squat Jumps
T3 - Mountain Climbers
T4 - Jumping Lunges


T1 finishes run, and starts squat jumps, T2 moves to mountain climbers, T3 begins doing jumping lunges, T4 runs. 1 round is when every team has completed all for stations once. No rest until all 3 rounds are done. If anyone stops and rests, the team running must turn around and run back until the person resting starts again.


Short session, brutal but effective.

Military Workout Wed 25 Oct 11

Strength Session
A.M.
1-1-1-1 Bench Press
10 x Bench Press @ 10RM
3 x 5 DB Press
10 x Push Press
3 x 5 DB Shoulder Press
10 x Bent Over BB Row
3 x 5 Kneeling Bent Over DB Row


P.M.
10 x DB Press + 10 Push Ups and 5 Heaves
9 x DB Press + 10 Push Ups and 5 Heaves
8 x DB Press + 10 Push Ups and 5 Heaves
7 x DB Press + 10 Push Ups and 5 Heaves
6 x DB Press + 10 Push Ups and 5 Heaves
5 x DB Press + 10 Push Ups and 5 Heaves
4 x DB Press + 10 Push Ups and 5 Heaves
3 x DB Press + 10 Push Ups and 5 Heaves
2 x DB Press + 10 Push Ups and 5 Heaves
1 x DB Press + 10 Push Ups and 5 Heaves
Then:
100m Row + 10 Push Ups + 10 Dips every 2min for 10 min
Then:
15 x Rolling Tricep Extension
10 x Rolling Tricep Extension
5 x Rolling Tricep Extension
5 x Rolling Tricep Extension

Military Workout Mon 24 Oct 11

Strength Session
A.M.
1-1-1-1 Back Squat
10 x Backsquat @ 10RM
8 x Backsquat @ 10RM
6 x Backsquat @ 10RM
4 x Backsquat @ 10RM
2 x Backsquat @ 10RM
then:
20 x Backsquat @ 20RM
15 x Backsquat @ 15RM
10 x Backsquat @ 10RM


P.M
1-1-1-1 Deadlift

10 x Deadlift @ 10RM
8 x Deadlift @ 10RM
6 x Deadlift @ 10RM
4 x Deadlift @ 10RM
2 x Deadlift @ 10RM
then:
20 x Deadlift @ 20RM
15 x Deadlift @ 15RM
10 x Deadlift @ 10RM


Brutal Sessions

Military Workout Fri 21 Oct 11

Cardio Session


1 hour swimming

Military Workout Thu 20 Oct 11

One of the lads decided to get a little bit drunk on Wednesday morning. And as a result was utterly useless at work on Thursday. Normally of a Thursday afternoon we play sport, be it tennis, basketball, soccer or whatever is decided on the day.
Well since he wanted to drink with the big boys the night before (he's 18) and we got no work out of him all morning, my boss and I decided that he should 'play' with the big boys in the afternoon. Now you have to understand that a person can not be punished as an individual, so how do you get around this you may ask. Easy, everyone does it from the section he works in, as a reward. 


34 deg Celsius with a fair bit of humidity, this is going to end in tears.... Well his.


Run 2 km at a medium pace.
Then:
Run back 2 km with rest stations every 400 m.
Rest station 1:

5 rounds of
20m sprint up a 5m high embankment.
Rest between sprints for 30 sec in the squat lowered position

Rest station 2:

3 rounds of:
30 sec squat lowered position
30 sec lunge lowered position (alternate sides on the 2nd round)
30 sec uphill situps
30 sec down hill prone hold

Rest station 3:
5 rounds of:
Sprint 50m up, across and back down 5m embankment
Rest between rounds for 30 sec in the squat lowered position
Rest station 4:
3 rounds of
40m squat jump
40m lunging walk
Rest station 5:
'Team event'
5 rounds of:
T1 Sprint 200m (100 up, 100 back)
T2 Squat Jumps
T3 Jumping Lunges
T1 finishes, T2 does jumping lunges, T3 runs, T1 does squat jumps. 1 round is when every team has completed all three exercises.
Rules for the team event are simple. If someone stops during the squat jumps or jumping lunges, the team runnning must turn around and run back to the 100m mark, but not until the person who has stopped has resumed doing the exercise.
Rest station 5 was not nice for our hung over one. There was retching, racking pains in his stomach, tears and more. 
Once it was done:
2 min rest, re-hydrate.
Then:
2 min Squat lowered hold. 
This is where it went all pear shaped for the boy who wanted to drink with the men on a school night (work night). Explosive vomit went everywhere, not that dissimilar to Team America. After a solid 2-3 minutes of purging last nights festivities and the litre of water he guzzed during his 2 min of rest, he actually felt better... surprise surprise. 
Then:
1 min to rehydrate,,, again
Then:
2 km run at a moderate pace
Then:
1 min rest, re-hydrate
'Team event'
3 rounds:
T1 - 3 x Squat jump 20m, lunge walk 20m
T2 - Jumping lunges whilst T1 is squat jumping and Squat jumps when T1 is lunge walking.
Teams change once T1 has completed their first round.
Then:
1 min rest, re-hydrate 
2 km run back at a moderate pace.


Needless to say, there wasn't much alcohol left in him after that. 

Monday Weightlifting

Front squat 80% x 3 x 5
Clean grip deadlift up to 110% x 3
Push press 5 x 3 - heavier than last week
Pullups 3 x max (add weight if you can do more than 10)
DB overhead situp x 6 x 3 make them hard

Enjoy!

No Military Workouts until Fri 21 Oct 11.

We're off again for a few days of shooting out at the range.


As such there will be no Military Workouts posted until Friday 21 Oct 11. If by chance we get the opportunity to do any PT out there, it will be updated on Thursday evening.


Have fun, train smart and work hard.

Saturday

Or as I like to call it, "lift till you see jesus' day...

Little known fact: Jesus held the world record for the C&J and the total before the weight classes were rearranged.

Saturday:
Snatch - max
C&J - max
back squat - max
db windmills @ 32 x 5 x 3