tracer-actual

Friday 24 Jan 20 - Development Training Day Gymnastics Strength - Upper Body Ground Ring Rows - 4 x 15 - The last two sets I got to 10 and 7 reps respectively before tempo broke down. I'll stay in this programming Chinese / Archer Pushup super set - 5 sets of 10 x Chinese Pushups followed by 5 x Archer Pushups (each side) w/ 1:00 recovery in between Negative Dips with integrated iM from GB - 5 x 5 - 10 second negative. The first set was the only one complete unbroken. Note that these were complete dips, not jumping from the ground position like in the GB course Psuedo Planche Pushups and forward dislocates (2.5kg weight on wooden bar) - Tough! Deconditioned for these. Will need to work them. PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Thursday 23 Jan 20 - High Performance Recovery Training Day AM Tempo Intervals (Heart Rate Training) Assault Bike 20 Sets of 0:15 @ 70% / 0:45 @ easy recovery - HR was between 140-154 for work sets, recovered to 115-125 during recovery. Stretch Middle Split Stretch Series - everything less the final pieces requiring a wall PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Wednesday 22 Jan 20 - Development Training Day AM Barbell Strength Approx 2:00 between sets Squats / Shoulder Press / Hang High Pull 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 82.5% 70kg / 40kg / 60kg 80kg / 50kg / 60kg 85kg / 50kg / 60kg 90kg / 50kg / 60kg 95kg / 50kg / 60kg Shoulder press and hang high pull started too heavy really. There is no percentage program this week (I list it above as an example of the aimed targets). Getting back into barbell work after a long break of Christmas. Gymnastics Strength - Core Hollow Body Holds - 5 x 26s with integrated mobility as rest between sets V-Ups - 5 x 15 / Jefferson Curls (20kg) as rest between sets Circle Arch Ups - 4 x 10 with integrated mobility as rest between sets - Sets slowed down towards the end. Haven't done these for years! PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Tuesday 21 Jan 20 - High Performance Recovery Training Day AM Tempo Intervals (Heart Rate Training) Assault Bike 20 Sets of 0:15 @ 70% / 0:45 @ easy recovery - HR was between 140-154 for work sets, recovered to 115-125 during recovery. Stretch Front Split Stretch Series - complete PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Monday 20 Jan 20 - Development Training Day AM Barbell Strength Approx 2:00 between sets Deadlifts / Floor Press / Pendley Row 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 82.5% 90kg / 80kg / 60kg 110kg / 82.5kg / 65kg 120kg / 85kg / 70kg 125kg / 87.5kg / 75kg 130kg / 90kg / 75kg Gymnastics Strength Core Hollow Body Holds - 5 x 24s with integrated mobility as rest between sets V-Ups - 5 x 15 / Jefferson Curls (20kg) as rest between sets

Thursday 24 Oct 19 - Stimulation Training Day AM Monah Run session At home for the day for uni 590m 290m 270m 220m 210m 210m 210m 140m 130m 140m 140m 120m 130m Stung, having not run for a while

Wednesday 23 Oct 19 - High Performance Recovery Training Day AM Tempo Intervals Assault Bike 20 Sets of 0:15 @ 70% / 0:45 @ easy recovery KB flow routine PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Tuesday 22 Oct 19 AM Development Training Day GST - Ring Rows - 15, 15, 9, 8, 7 - Did 15 reps each set, but marked where I needed a break or lost tempo. Better this week - Elevated Plance Leans - 5 x 18s - Dropped back to increase intensity of lean - Russian dips - 5, 5, 5, 5, 5 Work Training Max Effort (3RM) testing Deadlifts - 150kg Benchpress - 100kg Pendley Row - 82.5kg PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Monday 21 Oct 19 AM Stimulation Training Day Rowing Session - 'Monah' Recorded the 500m split pace 2:00 at pace/ 2:00r - 1:43.4 2 x 1:00 at pace / 1:00r - 1:44.9 - 1:42.8 4 x 0:45 at pace / 0:45r - 1:43.3 - 1:43.8 - 1:41.9 - 1:42.8 6 x 0:30 at pace / 0:30r - 1:44.3 - 1:44.3 - 1:43.6 - 1:45.0 - 1:42.9 - 1:44.3 Tempo Intervals Assault Bike 20 Sets of 0:15 @ 70% / 0:45 @ easy recovery Posterior Pelvic Tilt Fixing drills PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Saturday 19 Oct & Sunday 20 Oct Restful days after the last two weeks. Each day did KB work PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Friday 18 Oct 19 - Development Training Day AM Weight loaded walk Went for ~100 minutes carrying ~30kg. Went up Trig Point. Getting hot. Better than last week (when we went up the alternate road - which was the toughest we have done it). The heat is making this walk a lot harder - still great though! PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Thursday 17 Oct 19 - Stimulation Training Day AM Work Training Back Squats / Push Press / Hang High Pull 5 @ 70% 5 @ 75% 3 @ 80% 3 @ 82.5% 3 @ 90% 90kg / 60kg / 60kg 95kg / 65kg / 65kg 100kg / 67.5kg / 70kg 102.5kg / 70kg (failed after 2 reps) / 82.5kg 108.5kg / 60kg / 72.5kg Accessory work: 4 times of: - 8 x Plank to Push Ups - 8 x Deadman's Pushups (Burpee with dumbbells, but the top part is a clean) - 2 x 12.5kg DB - 8 x 1/2 Hanging Leg Raises PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Wednesday 16 Oct 19 - High Performance Recovery Training Day AM GST Work - Ring Rows - 5 x 8 - 5 x Superset of 10 x Elevated Ring Pushus / 5 x Dips KB Flow Get link Tempo Intervals Assault Bike 20 Sets of 0:15 @ 70% / 0:45 @ easy recovery PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Tuesday 15 Oct 19 - Stimulation Training Day Interlude period was spent training. Got some PT done, but not as structured as normal. AM GST - Russian dips - 5, 5, 5, 5, 4. Keep at them - Feels like it is continuing to improve in form - Ring Rows - 15, 10, 5, 7 - Did 15 reps each set, but marked where I needed a break or lost tempo. Fatigued in this at the moment - Elevated Plance Leans - 5 x 24s - Felt good, should film Work Training Deadlifts / Floor Press / Pendley Row. Approx 2:00 between sets for Deadlifts, 1:30 rest between sets for others. 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 82.5% 3 @ 90% 115kg / 80kg / 70kg 125kg / 85kg / 72.5kg 130kg / 90kg / 75kg 135kg / 95kg / 77.5kg 142.5kg / 100kg / 80kg

Thursday 03 Oct 19 - Stimulation Training Day AM GST - Russian dips - 5, 5, 5, 5, 5 - slow tempo. Hard work. Keep at them - Ring Rows - 15, 15, 8, 6, 7 - Did 15 reps each set, but marked where I couldn't maintain tempo - Elevated Plance Leans - 5 x 24s. Need to maintain that lean - Hollow Body Holds - 5 x 36s - Good work. Form held better than last week - 1/2 Windshield Wipers - 4 x 6 - maybe stick at this for another cycle. - Hanging Leg Lifts - 3 x 2 - Work on the form Work Training - Limited time so only two lifts this morning Back Squats / Push Press 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 82.5% 80kg / 45kg 90kg / 50kg 95kg / 60kg 100kg / 65kg (4 Reps) 105kg (3 reps) / 62.5kg PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.