tracer-actual Posted June 26, 2019 Author Report Share Posted June 26, 2019 Wed 26 Jun - Recovery Day Felt rubbish this morning. Slept in and everything PM KB Swings 100 Single Arm KB swings @ 24kg - alternating arms every 10 reps Daily Victory? Despite not doing any training in the morning - I got some swings done to 'catch up'. Was it the best I could do? Actually it probably was. So a 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 27, 2019 Author Report Share Posted June 27, 2019 Thu 27 Jun 19 - Development Training Day AM GST - Hollow Body Holds - 5 x 36s, 24s, 12s - Really focused on compressing the shoulder blades off the ground - NHLL - 4, 3, 3, 3, 3- Feedback from filming was good. Now focusing on getting toes nice and close to hands and adding reps slowly Limited time so moved straight into work training. Will do APT fixing lunges tomorrow 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 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 80% Supersetted these to save time - meaning I stuck at 40kg Shoulder press the entire time. So did Squats, straight into set of Shoulder press, rest 2:00, then go again. 77kg / 40kg 85kg / 40kg 90kg / 40kg 95kg / 40kg 97.5kg / 40kg Strength Accessory Training 4 times of: - 10 hang cleans (40kg) - 10 Bird Dogs (10 each arm/leg) - 10 x Band presses - with a band tied around a pole, stand perpendicular to the band, extending it from the pole. Hold the band under tension to your chest, then press your hands away (like a standing chest press motion). Good training for core stability as you fight the rotation forced on you by the band. Low Explode specific from Sparta Testing. - Single Arm Deadlifts (6 per arm) - bar with 2 x 20kg plates - Low Explode specific from Sparta Testing. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 30, 2019 Author Report Share Posted June 30, 2019 Fri 28 Jun 19 - Recovery Day AM KB Swings 200 Single Arm KB swings @ 24kg - alternating arms every 10 reps Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 30, 2019 Author Report Share Posted June 30, 2019 Sat 29 Jun 19 - Stimulation Training Day AM Gymnastics - Dip Complex. 5 Sets of the following (with each iM integrated): - 6 Straight Bar Dips - 6 Reverse Straight Bar Dips - 6 Korean Dips - 6 Reverse Korean Dips - 5 sets of 10 Ring Pushups (feet at shoulder height) - 5 sets of 0:30/0:30r hanging - 5 sets of 0:18 / 0:18r hollow body holds Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 30, 2019 Author Report Share Posted June 30, 2019 Sun 30 Jun 19 - Rest day PM Simple & Sinister KB Swings Complete 100 swings in under 5 minutes. Every 30 seconds do 10 swings. Single Arm @ 24kg - 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 1, 2019 Author Report Share Posted July 1, 2019 Mon 01 Jul 19 - Stimulation Training Day AM MAS Conditioning Eurofit 120% MAS 30:30 10 Reps (10 minutes) x 2 Sets 3-4 minutes between sets Cooker this morning. Went above stimulation I suspect. However, going to keep this once per week from now and and shift focus to more GST. The science I read on MAS said as little as 10 minutes per week is beneficial, which this is. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 3, 2019 Author Report Share Posted July 3, 2019 Tue 02 Jul 19 - Development Training Day AM GST - Dip Complex. 5 Sets of the following (with each iM integrated): - 6 Straight Bar Dips - 6 Reverse Straight Bar Dips - 6 Korean Dips - 6 Reverse Korean Dips Ring Rows - 15, 12, 12, 12, 12 - Worse today, was not able to do 15 reps. I am struggling to understand why these are not progessing. I will email GB. Elevated Planche Leans - 12s, 12s, 12s, 12s, 18s, - Good work. Focus on keeping that lean intense Russian Dips - used a band to begin working on technique - did roughly 5 sets of 5-10 reps. Used the green band, then went to the smaller purple band doing 3 reps. Good to work on technique. Work Training Deadlifts / Floorpress / Pendley Row. Complete the Deadlifts and Floor Press in a superset, with approx 2:00 rest between sets, then move onto Pendley Row, with approx 1:00 rest between sets 12 @ 60% 10 @ 65% 8 @ 70% 6 @ 75% 4 @ 80% 90kg / 60kg / 40kg 100kg / 65kg / 42.5kg 110kg / 70kg / 45kg 120kg / 75kg / 47.5kg 125kg / 80kg / 50kg Strength Accessory Work: Nil - I was juiced. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 7, 2019 Author Report Share Posted July 7, 2019 Wed 03 Jul 19 - High Performance Recovery Training AM Tempo Intervals Assault Bike 20 Sets of 0:15 @ 70% / 0:45 @ easy recovery Gymnastics Stretch Middle Split Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 7, 2019 Author Report Share Posted July 7, 2019 Thu 04 Jul 19 - Development Training DayGST - NHLL - 4, 4, 3, 3, 3- Good work - Hollow Body Holds - 5 x 36s, 18s, 12s, 12s - Fatigued this morning. This was tough - 1/2 Windshield Wipers - 5 x 2 - good to get back into these Work Training Front Squats / Push Press / Hanging High Pull. Complete the Squats, and push-press in a superset, with approx 2:00 rest between sets, then move onto High Pulls, with approx 1:00 rest between sets 12 @ 60% 10 @ 65% 8 @ 70% 6 @ 75% 4 @ 80% 60kg / 40kg / 40kg 65kg / 45kg / 42.5kg 67kg / 50kg / 45kg 70kg / 52.5kg / 47.5kg 75kg / 55kg / 50kg PM Simple & Sinister KB Swings Complete 100 swings in under 5 minutes. Every 30 seconds do 10 swings. Single Arm @ 24kg - 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 9, 2019 Author Report Share Posted July 9, 2019 Fri - High Performance Recovery Training Day PM Tempo Intervals Running - 15s @70% / 45s recovery slow jog Simple & Sinister KB Swings Complete 100 swings in under 5 minutes. Every 30 seconds do 10 swings. Single Arm @ 24kg - 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 9, 2019 Author Report Share Posted July 9, 2019 Sat 06 Jul 19 - Stimulation Training Day AM Gymnastics - Dip Complex. 5 Sets of the following (with each iM integrated): - 6 Straight Bar Dips - 6 Reverse Straight Bar Dips - 6 Korean Dips - 6 Reverse Korean Dips - 5 sets of 10 Ring Pushups (feet at shoulder height) / 1:00 recovery - 5 sets of 0:30/0:30r hanging Wrist Work - 4 sets of: - 5 x Wrist Push-Ups - 5 x Wrist Rocks - 5 x Fingertip Push-Ups - 5 x Lean Wall First-Knuckle Push-ups PM Simple & Sinister KB Swings Complete 100 swings in under 5 minutes. Every 30 seconds do 10 swings. Single Arm @ 24kg - 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 9, 2019 Author Report Share Posted July 9, 2019 Sun 07 Jul - Rest Day PM Simple & Sinister KB Swings Complete 100 swings in under 5 minutes. Every 30 seconds do 10 swings. Single Arm @ 24kg - 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 9, 2019 Author Report Share Posted July 9, 2019 Mon 08 Jul 19 - Stimulation Training Day AM MAS Conditioning Eurofit 120% MAS 30:30 10 Reps (10 minutes) x 2 Sets 3-4 minutes between sets Transitioned to PT gear. Distance is 174m for my MAS. This nuked me. Noting the change in intensity, dropping weight but increasing speed (based on a 5:30 1600m) I couldn't make the interval distance on the second set - first rep was fine, but after that it killed me. I hypothesise that when running with gear, the pace is slower and the limiting factor becomes all over strength; whereas with no weight it becomes your anaerobic capacity. Therefore it wasn't a great idea to keep the same volume (2 sets of 10mins) whilst changing the intensity. Next session I will change it to 4 sets of 5 mins, giving the same volume but more recovery (lowering the intensity). See how that goes GST Stretch Thoracic Bridge Stretch - really good 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 9, 2019 Author Report Share Posted July 9, 2019 Tue 09 Jul 19 - Development Training Day AM GST - Ring Rows - went for five sets of 15, but using rest/pause when I cannot keep tempo/technique. The rests were 10 seconds. It looked like this: - 15 - 12, 3 - 8, 3, 2, 2 - 7, 3, 3, 2 - 6, 3, 3, 3 - Elevated Plance Leans - 24s, 18s, 18s, 18s (poor lean), 12s (intense lean) - Dip Complex. 5 Sets of the following (with each iM integrated): - 6 Straight Bar Dips - 6 Reverse Straight Bar Dips - 6 Korean Dips - 6 Reverse Korean DipsElevated Planche Leans - 12s, 12s, 12s, 12s, 18s, - Good work. Focus on keeping that lean intense - Russian Dips: using the black small band to support, did four sets of 5. Then played around with no band support for a few reps. Note the feedback from my video and focus on this next time: "technique before everything: -from the side appears that when you are in the bottom position the elbows are in front of the shoulder, they should be on the same line; -from the front (i do not need another video to see this one ;-) )i know that your shoulders dropped down at elbows level. on the other side, the shoulder should be always higher than the elbows. now my suggestion is that you need to improve technique so slow down the speed eventually with an elastic band and work on reaching the correct bottom position." Work Training Deadlifts / Floorpress / Pendley Row. Complete the Deadlifts and Floor Press in a superset, with approx 2:00 rest between sets, then move onto Pendley Row, with approx 1:00 rest between sets 10 @ 60% 10 @ 65% 10 @ 70% 10 @ 75% 10 @ 80% 80kg / 60kg / 40kg 85kg / 62.5kg / 42.5kg 90kg / 65kg / 45kg 95kg / 67.5kg / 47.5kg 100kg / 70kg / 50kg 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 17, 2019 Author Report Share Posted July 17, 2019 Wed 10 Jul 19 - High Performance Recovery Day AM Tempo Intervals Assault Bike - 15s @ 70% / 45s recovery slow riding GST Stretch - Thoracic Bridge Stretch Series Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 17, 2019 Author Report Share Posted July 17, 2019 Thu 11 Jul 19 - StimulationTraining DayWork Training Front Squats / Push Press / Hanging High Pull. Complete the Squats, and push-press in a superset, with approx 2:00 rest between sets, then move onto High Pulls, with approx 1:00 rest between sets 10 @ RPE 5 10 @ RPE 6 10 @ RPE 6 10 @ RPE 7 10 @ RPE 8 60kg / 40kg / 40kg 60kg / 42kg / 42.5kg 60kg / 45kg / 45kg 60kg / 45kg / 47.5kg 60kg / 45kg / 50kg Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 17, 2019 Author Report Share Posted July 17, 2019 Fri 12 Jul 19 - Stimulation Training Day AM GST - NHLL - 4, 4, 4, 3, 3- Good work - 1/2 Windshield Wipers - 5 x 2 - Hollow Body Holds - 5 x 24s - Started using the GB smiley system, which rolled me back to 4 x 24s. Felt good Handstand Wrist Work - 4 sets of: - 5 x Wrist Push-Ups - 5 x Wrist Rocks - 5 x Fingertip Push-Ups - 5 x Lean Wall First-Knuckle Push-ups Handstand 1 work IAW the program PM GST Stretch - Middle Split Stretch Series Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 17, 2019 Author Report Share Posted July 17, 2019 Sat 13 Jul 19 - Stimulation Training Day AM Gymnastics - Dip Complex. 5 Sets of the following (no integrated iM - all a large superset with 1 minute between each superset): - 5 Straight Bar Dips - 5 Reverse Straight Bar Dips - 5 Korean Dips - 5 Reverse Korean Dips - 5 sets of 10 Ring Pushups (feet at shoulder height) and the iM from GST Pushups as the rest - 5 sets of 0:40/0:40r hanging - 5 sets of Ring Support Position holds of 0:20/1:00r Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 17, 2019 Author Report Share Posted July 17, 2019 Sun 14 Jul 1 - Rest Day Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 17, 2019 Author Report Share Posted July 17, 2019 Mon 15 Jul 19 - Stimulation Training Day AM MAS Conditioning Eurofit 120% MAS 30:30 5 Reps (5 minutes) x 4 Sets 3-4 minutes between sets Much better this week. Still hard work, but at a manageable volume. I'll repeat next week and see how it goes. Might look to increase to 6 rep sets in the future Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 17, 2019 Author Report Share Posted July 17, 2019 Tue 16 Jul 19 - Development Training Day AM GST - Dip Complex. 5 Sets of the following (with each iM integrated): - 6 Straight Bar Dips - 6 Reverse Straight Bar Dips - 6 Korean Dips - 6 Reverse Korean Dips - Ring Rows - 4 x 12 - went for four sets of 12, reversing after the difficulty I have had. The tempo wasn't sustainable. I'm going to start using the GB Smiley System to program these - Elevated Plance Leans - 18s, 18s, 18s, 18s - good work. Keep at it. Work Training Deadlifts / Floorpress / Pendley Row. Complete the Deadlifts and Floor Press in a superset, with approx 2:00 rest between sets, then move onto Pendley Row, with approx 1:00 rest between sets 8 @ RPE 6 8 @ RPE 6 8 @ RPE 7 8 @ RPE 7 8 @ RPE 8 110kg / 70kg / 45kg 110kg / 70kg / 47.5kg 110kg / 70kg / 50kg 115kg / 75kg / 42.5kg 115kg / 75kg / 55kg Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 17, 2019 Author Report Share Posted July 17, 2019 Wed 17 Jul 19 - High Performance Recovery Day AM Tempo Intervals Assault Bike - 15s @ 70% / 45s recovery slow riding GST Stretch - Thoracic Bridge Stretch Series - got the bands out to do the full thing. Felt good. I didn't do all of the bridge pushups, etc at the end, because I am still working on the holds. Once I am strong enough to achieve a 60s hold, I'll begin to do the pushups and hip taps. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 17, 2019 Author Report Share Posted July 17, 2019 Thu 18 Jul 19 - Stimulation Training DayAM GST - NHLL - 4, 4, 4, 4, 3- Good work - 1/2 Windshield Wipers - 3 x 4 - fine, so will continue. Using the GB Smiley System - Hollow Body Holds - 4 x 36s - Form fell apart on the last set, so marked it as such Work Training Front Squats / Push Press / Hanging High Pull. Complete the Squats, and push-press in a superset, with approx 2:00 rest between sets, then move onto High Pulls, with approx 1:00 rest between sets 8 @ RPE 6 8 @ RPE 6 8 @ RPE 7 8 @ RPE 7 8 @ RPE 8 60kg / 50kg / 40kg 65kg / 50kg (failed at only 7 reps) / 45kg 65kg / 40kg / 50kg 65kg / 40kg / 55kg 65kg / 40kg / 60kg Strength Accessory Training 4 times of: - 6 Z-Press (each arm) w/ 12.5kg Dumbbells - 6 Undergrasp Heaves - 6 Box Jumps. Low Explode specific from Sparta Testing. - 20s Side Star Planks (each side). Low Explode specific from Sparta Testing. PM Ben Ranaudo Memorial Workout 3 rounds of: 400m run 21 KB swings (24kg) 15 knee to elbows 9 ring dips Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 24, 2019 Author Report Share Posted July 24, 2019 Fri 19 Jul 19 - Development Training Day AM Weight loaded walk Went for 90 minutes carrying 33kg. Up and over some damn good hills - a great session. Went 6.5km overall Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 24, 2019 Author Report Share Posted July 24, 2019 Sat 20 Jul 19 - Stimulation Training Day AM Gymnastics - Dip Complex. 5 Sets of the following (no integrated iM - all a large superset with 1 minute between each superset): - 5 Straight Bar Dips - 5 Reverse Straight Bar Dips - 5 Korean Dips - 5 Reverse Korean Dips - 5 sets of 10 Ring Pushups (feet at shoulder height) and the iM from GST Pushups as the rest - 5 sets of 0:45/0:45r hanging - 5 sets of 5 Ring Dips, focusing on rotating and support hold position at the top. 1:00r between sets - 5 sets of 10 Hinge Rows / 1:00r Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
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