tracer-actual Posted May 15, 2019 Author Report Share Posted May 15, 2019 Thu 09 May 19 - Development Training Day In the field. AM Intervals 3 x 1000m / 2:00r Running with 15kg gear and boots - 4:56 - 4:40 - 4:50 Gravel road - first & third interval had a mean hill. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 15, 2019 Author Report Share Posted May 15, 2019 Fri 10 May 19 - Development Training Day Returned from field AM GST - Dip Complex. 5 Sets of the following (with each iM integrated): - 7 Straight Bar Dips - 7 Reverse Straight Bar Dips - 7 Korean Dips - 7 Reverse Korean Dips - RC PE 2 - 12, 12, 12, 12, 12 - Keep at sets of 12, as the last set had broken tempo. Keep going and remember 80% consistantly is king (Elite Minds). - Korean Dips - 5, 5, 5, 5, 5 - Good stuff - Planche Leans - 5x30s - got to mastery level. Keep at this for a bit and then submit video for review. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 15, 2019 Author Report Share Posted May 15, 2019 Sat 11 May 19 - High Performance Recovery Day Morning HRV Score - 67 - Readiness 10 - Parasympathetic AM Tempo Intervals Assault Bike 20 x 0:15s / 0:45r For an indicator of effort/work - total calories was 197 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 15, 2019 Author Report Share Posted May 15, 2019 Sun 12 May 19 - GST Catch Up Morning HRV Score - 69 - Readiness 9 - Parasympathetic AM GST Hollow Body Holds - 4 x 60s - Well, got to 60s... work to do here though Negative Hanging Leg Lifts - 5 x 3 - staying at this for a bit... but dare I say it is getting better? 1/2 Winscreen wipers - 3 x 2 - I'll need to video these to confirm form Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 15, 2019 Author Report Share Posted May 15, 2019 Mon 13 May 19 - Stimulation Training Day Morning HRV Score - 68 - Readiness 9 - Parasympathetic AM Intervals 3 x 1200m / 2:00r Running with 15kg gear and boots - 5:38 - 5:32 - 5:31 Daily Victory? Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 15, 2019 Author Report Share Posted May 15, 2019 Tue 14 May 19 - Development Training Day Morning HRV Score - 69 - Readiness 7 - Parasympathetic AM GST - Dip Complex. 5 Sets of the following (with each iM integrated): - 7 Straight Bar Dips - 7 Reverse Straight Bar Dips - 7 Korean Dips - 7 Reverse Korean Dips - RC PE 2 - 12, 12, 12, 12, 12 - Again keep at this - last set (or two) were broken tempo. Keep going and remember 80% consistantly is king (Elite Minds). - Planche Leans - 5x30s - felt good. Record next session Abbreviated Work Training Deadlifts 7 x 90k 7 x 100kg 7 x 100kg Floor Press 7 x 60kg 7 x 80kg 7 x 80kg Daily Victory? Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 15, 2019 Author Report Share Posted May 15, 2019 Wed 15 May 19 - Stimulation Training Day Morning HRV Score - 69 - Readiness 8 - Parasympathetic AM Intervals 3 x 1200m / 2:00r Running with 15kg gear and runners - 5:38 - 5:22 - 5:21 Daily Victory? Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 18, 2019 Author Report Share Posted May 18, 2019 Thu 16 May 19 - Stimulation Training Day AM Low key training this morning because of work. Also wasn't feeling brilliant and it was reflected in training. Struggled through sets and form was rubbish, but got it done. GST Hollow Body Holds - 4 x 60s - Form degrading on second last set. Had to break the last set at around 40 seconds then finish the final 20 seconds Negative Hanging Leg Lifts - 5 x 3 - Despite poor hollow body hold performance... this went ok. Finished the sets. Daily Victory? Marginal... I arguably could have done more, but certainly my feeling / performance was poor. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 18, 2019 Author Report Share Posted May 18, 2019 Fri 17 May 19 - Rest Long night and day yesterday. Little under the weather. No training Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 18, 2019 Author Report Share Posted May 18, 2019 Sat 18 May 19 - Stimulation Training Quick session this morning before spending the day with my brother. Wanted to do more than the programmed recovery session, so focused on some GST AM GST - Dip Complex. 5 Sets of the following (with each iM integrated): - 7 Straight Bar Dips - 7 Reverse Straight Bar Dips - 7 Korean Dips - 7 Reverse Korean Dips KB Shoulder press - warm up with 5 reps of 16 kg, then 5 sets of 5 reps each arm of 20kg / 1:00 rest Daily Victory Win. A nice day with my brother and family. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 19, 2019 Author Report Share Posted May 19, 2019 Sun 19 May 19 - High Performance Recovery Day AM Simple & Sinister KB Swings Complete 100 swings in under 5 minutes. Every 30 seconds do 10 swings. Double Arm @ 32kg Tempo Intervals Assault Bike 20 x 0:15s / 0:45r For an indicator of effort/work - total calories was 201 Daily Victory? Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 20, 2019 Author Report Share Posted May 20, 2019 Mon 20 May 19 - Stimulation Training Day Didn't measure HRV as my brother departed early and I was saying good bye AM Max Aerobic Speed Test 15kg of equipment, with runners - Run 1600m at best pace - 6:49 I wanted sub 7 mins, so was very happy. This worked to be 3.911m/s which when working at 120% MAS equates to 4.69m/s (or 140m over a 30s interval).... this will certainly work! Daily Victory? Win - achieved a good result in my little test, and worked diligently. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 21, 2019 Author Report Share Posted May 21, 2019 Tue 21 May 19 - Development Training Day Morning HRV Score - 68 - Readiness 7 - Sympathetic AM GST Korean Dips - 5x5 - felt good, going to keep at this and work until they are easy. Might even begin to prepare for V-Korean Dips by doing some with bent legs / one leg straight, etc. Ring Rows - 5 x 12 - I need to record the ring height - the top of the ring is a few inches above my belly button. Again, tempo degraded on the second last, and then significantly on the last set. But, I suspect this is because the rings are lower than what I have been doing. Keep at it Plance Leans - 5 x 30s - I think it is time to move on to elevated. Pseudo Planche Pushups, coupled with shoulder dislocates (wooden bar and 2.5kg weight) - 5 sets of 5, the dislocates were done in the rest, and each rest period was 1:30 Work Training Deadlifts / Floorpress. Complete the Deadlifts, with approx 1:30 rest between sets, then move onto Floorpress, with approx 1:00 rest between sets 7 @ 60% 7 @ 65% 7 @ 70% 7 @ 70% 7 @ 70% 80kg / 60kg 87.5kg / 65kg 90kg / 70kg 105kg / 70kg 105kg / 70kg Strength Accessory Work: 3 Rounds of - 10 x Glute-ham marches - 20m dumbbell lunge walk (12.5kg each arm) - 15 lying rows Daily Victory? Win 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 21, 2019 Author Report Share Posted May 21, 2019 Wed 22 May 19 - Stimulation Training Day Morning HRV Score - 70 - Readiness 8 - Parasympathetic AM MAS Conditioning Eurofit 120% MAS 15:15 12 Resp (6 minutes) x 2 Sets 3-4 minutes between sets - Distance for each interval was 70m Daily Victory? Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 24, 2019 Author Report Share Posted May 24, 2019 Thu 23 May 19 - Development Training Day AM Work Training Squats / Shoulderpress. Complete the Deadlifts, with approx 2:00 rest between sets, then move onto Floorpress, with approx 1:00 rest between sets 7 @ 60% 7 @ 65% 7 @ 70% 7 @ 70% 7 @ 70% 75kg / 35kg 80kg / 37.5kg 85kg / 42.5kg 85kg / 42.5kg 85kg / 42.5kg Strength Accessory Work: 3 Rounds of - 8 x Goblet Squat with 4 second eccentric (14kg KB) - 10 x Z-Press (12.5kg DBs) - 12 x Dead-Bugs Daily Victory? Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted May 24, 2019 Author Report Share Posted May 24, 2019 Fri 24 May 19 - High Performance Recovery Training Day Day off work today which was nice. Therefore decided to do some low key training to facilitate some stress reduction. AM Tempo Intervals Assault Bike 20 x 0:15s / 0:45r For an indicator of effort/work - total calories was 213 Daily Victory? Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 1, 2019 Author Report Share Posted June 1, 2019 Sat 25 May 19 - Catch up AM GST catch up Hollow Body Holds - 4 x 60s - extra set of 12s Hurting through this Negative Hanging Leg Lifts - 4, 3, 3, 3, 3 - Added first set of 4 reps. 1/2 Winscreen wipers - 3, 3, 2, 2 - Dropped to sets of 2 because it was tough Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 1, 2019 Author Report Share Posted June 1, 2019 Sun 26 May 19 - Rest Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 1, 2019 Author Report Share Posted June 1, 2019 Mon 27 May 19 - Stimulation Training Day AM MAS Conditioning Eurofit 120% MAS 15:15 14 Reps (7 minutes) x 2 Sets 3-4 minutes between sets Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 1, 2019 Author Report Share Posted June 1, 2019 Tuesday 28 May 19 - Development Training Day AM GST - Russian Dips - 5, 5, 5, 5, 5 - Getting better, keep at it - Planche Leans - 6x30s - I think it is time to elevate the feet. - RC PE 2 - 5 x 12 - Keep at sets of 12, as the last set still had broken tempo - but it is getting better. Keep going and remember 80% consistantly is king (Elite Minds). - Pseudo Planche Pushups, coupled with shoulder dislocates (wooden bar and 2.5kg weight) - 5 sets of 5, the dislocates were done in the rest, and each rest period was 1:30 Work Training Deadlifts / Floorpress. Complete the Deadlifts, with approx 1:30 rest between sets, then move onto Floorpress, with approx 1:00 rest between sets 7 @ 60% 7 @ 65% 7 @ 75% 7 @ 75% 7 @ 75% 90kg / 65kg 97.5kg / 65kg 112.5kg / 75kg 112.5kg / 75kg 112.5kg / 75kg Strength Accessory Work: 3 Rounds of - 10 x Glute-ham bridges with 20kg weight - 12 x Bird-Dogs Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 1, 2019 Author Report Share Posted June 1, 2019 Wed 29 May 19 - Stimulation Training Day AM MAS Conditioning Eurofit 120% MAS 15:15 14 Reps (7 minutes) x 2 Sets 3-4 minutes between sets Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 1, 2019 Author Report Share Posted June 1, 2019 Thu 30 May 19 - Stimulation Training Day AM Work Training Squats / Shoulderpress. Complete the Squats, with approx 2:00 rest between sets, then move onto Shoulderpress, with approx 1:00 rest between sets 7 @ 60% 7 @ 65% 7 @ 75% 7 @ 75% 7 @ 75% 70kg / 30kg 75kg / 32kg 90kg / 45kg 90kg / 45kg 90kg / 45kg Strength Accessory Work: 3 Rounds of - 12 x DB bent over rows (22.5kg) - 12 x arm extension pushups - 12 x V-situp crunches Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 1, 2019 Author Report Share Posted June 1, 2019 Fri 31 May 19 - Development Training Day AM High Resistance Intervals 20 x 5s sprint sled push / 55s recovery - 100kg on the sled Weight Loaded Walk 36kg for 7km over undulating terrain. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 1, 2019 Author Report Share Posted June 1, 2019 Sat 01 Jun 19 - Rest day Rough, very early morning with my son which threw me. Rest day brought forward Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 1, 2019 Author Report Share Posted June 1, 2019 Sun 02 Jun 19 - Stimulation Training Day / Catch up AM GST catch up Hollow Body Holds - 4 x 60s - extra set of 18s Hurting through this but the form was better this week Negative Hanging Leg Lifts - 4, 3, 3, 3, 3 - Need to ensure the back support is high up on the back. I think it is too low and therefore the form isn't what it needs to be. 1/2 Winscreen wipers - 5 x 2 - Better this week. Slowly build Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
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