Workout: Titanic Tuesday

Workout: Titanic Tuesday

Warmup:

• Fitness Explorer Warmup
• 500m row

Workout: (rest 1-2 minutes between sets)

• 10 single arm KB* Shoulder Press (M - 24kg, W - 12kg) **
• 20 x 45% bw*** Back Squat
• 10 x 75% bw Back Squat
• 5 x 100% bw Back Squat
• 10 x 100% bw Bench Press (2 count down, 1 count up)
• 5 x 75% bw Bench Press (3 count down, 1 count up)
• 5 x 50% bw Bench Press (5 count down, 1 count up)
• 5 x Asymmetric Bench Press (5kg plate on 1 side, 20kg on the other)

Finisher: 

• 100 continuous Bench Presses (without plates)
• 50 Air Squats 

Notes: The above weights, reps and exercises are guidelines only.

* KB = Kettlebell, use Dumbbell + 2kg as a substitute

** Repeat with other arm, change to push-press if form fails.

*** bw = Bodyweight, e.g. 45% for a 100kg man would be 45kg.

**** Repeat on the other side.

60 Second Interview: Jeff Martone (Tactical Athlete)

 60 second interview with Jeff Martone - Tactical Athlete

Who are you? 

Jeff Martone, a tactical athlete.

 

What is fitness to you? 

You have to be fit to fight. If what you do in the gym doesn't increase your performance (i.e. hit harder, last longer and make you more resilient) - then you're wasting time. 

What are your goals? 

My goals are to consistently improve athleticism and combative skill sets.

What is one of your main concerns in relation to health? 

People not looking to improve and maintain operational readiness for the long term.

What is your favourite exercise/activity?

Physical: Kettlebell Lifting

Spiritual: Bible Study

What is your favourite meal? 

All my wife's home-cooked meals!

 

Website/Blog: 

www.theTacticalAthlete.com

Video: Just Jumping (Exercise)

Video: Just Jumping (Exercise)

Just Jumping as part of a circuit, we ended up doing about 30 of these continuously as quickly as possible - becomes tiring in no time at all.  

Also quite interesting making sure we cleared the bench on the landings - more fun than a standard box jump.

Guest Star: Mitch

Workout: 300 - Remember This Day

Workout: 300 - Remember This Day (Alternative 300 Workout)

Warmup:

• Fitness Explorer Warmup
• 300m row

Workout: 

• 50 Box Jumps
• 50 Push-Ups
• 50 Sit-Ups (M - 20kg kettlebell held above chest, W - 12kg)
• 50 Back/hip extensions (holding barbell plate on chest.  M - 20kg, W - 10kg)
• 50 Burpee (with 1 Push-Up)
• 50 Double Unders

300 Reps in total

Notes: Complete these 300 reps as quickly as possible, completing each set before moving onto the next exercise.

For beginners, please try the following: 300 (scaled)

300 - King Leonidas: "Remember this day, for it will be yours for all time."