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Mon 22 Jul 19 - Raider Challenge Day

 

Partook in the Raider Challenge with the Marines. A great little event, that ended up being very physical. 

Some metrics:

- Went a total of ~27km, carrying ~18kg of gear

- 3 PT sessions

- Obstacle Course

- Skill testing / shooting

- Finished with some ground fighting

 

Our 'hodge-podge' team came in second overall. Great outcome for the guys.

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Wed 24 Jul 19 - Stimulation Training Day

AM

GST

- Dip Complex. 5 Sets of the following (a big superset of each, with 1:00r between each:

     - 5 Straight Bar Dips

     - 5 Reverse Straight Bar Dips

     - 5 Korean Dips

     - 5 Reverse Korean Dips

 

- Russian dips - using a black band, I did 4 sets of 3 reps, then played around with it. Also filmed it for review.

 

- Ring Rows - 4 x 9 - GB system lowered me to 4 sets of 9. I maintained the tempo, but it wasn't easy, so I marked it as such.

 

- Elevated Plance Leans - 18s, 18s, 18s, 18s, 18s - I filmed it and was not comfortable with the lean. I am going back to planche leans and using a band tied around my waist to ensure my hips are at my hands. This is going to be intense, but the only way to ensure I build strength in the position suitable to progress

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Thu 25 Jul 19 - Stimulation Training Day

AM

GST

- NHLL - 4, 4, 4, 4, 4-   Good work - time to move onto sets of 5

- 1/2 Windshield Wipers - 4 x 4 fine, so will continue. Using the GB Smiley System 

- Hollow Body Holds - 4 x 24s - Down from last weeks. It was marked as easy, so it will go back to 36s holds next week. I might need to do some microstep training in between. Did an additional set of 24s

 

Handstand

Wrist Work - 4 sets of:

- 5 x Wrist Push-Ups

- 5 x Wrist Rocks

- 5 x Fingertip Push-Ups (knees on the floor)

- 5 x Lean Wall First-Knuckle Push-ups

 

Handstand 1 work IAW the program

 

Work Training

Back Squats / Push Press / Hanging High Pull. Approx 1:30 rest between sets. Push Press and High Pulls had approx 1:00 rest between sets

3 @ 75%

3 @ 80%

3 @ 82.5%

3 @ 85%

3 @ 85%

 

90kg / 50kg / 50kg

95kg / 52.5kg / 55kg

97.55kg / 55kg / 60kg

102.5kg / 60kg / 62.5kg

1055kg / 60kg / 62.5kg

 

Strength Accessory Training

4 times of:

- 12 x Cadence Pushups

- 12 x Bird Dogs

- 12 x Med Ball Slams (25kg ball). Low Explode specific from Sparta Testing.

- 12 x Burpess touching the heave beam. Low Explode specific from Sparta Testing.

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Fri 26 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 7km overall and further up the hill at Trig Point

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Sat 27 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

- 10, 10, 10, 10, 11 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 10 Hinge Rows / 1:00r

- 5 sets of 5 Ring Dips, focusing on rotating and support hold position at the top. 1:00r between sets

 

forearms were blowing up during the hangs, much more than usual. Gritted my teeth to get them done!

 

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Mon 29 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

Met the distance each time. Feeling good about it

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Tue 30 Jul 19 - Development Training Day

Work Training

Deadlifts / Floor Press / Pendley Row. Approx 1:30 rest between sets. Push Press and High Pulls had approx 1:00 rest between sets

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 80%

 

97kg / 65kg (8 reps) / 40kg

105kg / 70kg (8 reps) / 50kg

122kg / 75kg (6 reps) / 55kg

122kg / 80kg / 60kg

122kg / 80kg / 60kg

 

Strength Accessory Training

4 times of:

- 12 x Heaves (alternate grip)

- 30s hold (each side) of side plank, but with feet pinching (holding) an elevated bar. Tough

- 12 x Med Ball Slams (9kg ball). Low Explode specific from Sparta Testing.

- 12 x Bird Dogs

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Thu 01 Aug 19 - Stimulation Training Day

AM

GST

- 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

- Ring Rows - 5 x 9 - marked as ok, as tempo slowed on last set.

- Russian Dips: using the black small band to support, did 5 sets of 4

 

Work Training

Back Squats / Push Press / Hanging High Pull. Approx 1:30 rest between sets. Push Press and High Pulls had approx 1:00 rest between sets

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 80%

 

77kg / 45kg / 52.5kg

85kg / 47.5kg / 55kg

90kg / 52.5kg / 57kg

95kg / 55kg / 60kg

95kg / 55kg / 60kg

 

Strength Accessory Training

4 times of:

- 15 x Band Cadence Pushups

- 10 x single arm rows (20kg KB) - 5 each arm, alternating

- 45s Med Ball standing hold (30kg). Low Explode specific from Sparta Testing.

- 10 x Max height standing jumps. Low Explode specific from Sparta Testing.

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Fri 02 Aug 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 7km overall and further up the hill at Trig Point. Went a little further than last week, but largely the same. Just a bit quicker pace.

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Sat 03 Aug 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

- 11, 11, 11, 11, 11 Ring Pushups (feet at shoulder height) and the iM from GST Pushups as the rest

- 5 sets of 0:50/0:50r hanging

- 5 sets of 11 Hinge Rows / 1:00r

- 5 sets of 6 Ring Dips, focusing on rotating and support hold position at the top. 1:00r between sets

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Mon 05 Aug 19 - Stimulation Training Day

AM

MAS Conditioning

Eurofit 120% MAS 30:30

5 Reps (5 minutes) x 4 Sets

3-4 minutes between sets

Not as easy as last week, but got it done. Need to remember this is just sustainment while I focus more on Strength.

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Tue 06 Aug 19 - Development Training Day

AM

GST

- 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

Russian dips - using a black band, I did 5 sets of 4 reps, nice and slow and controlled

- Ring Rows. 4 sets of 12 and iM. Not too bad but tempo slowed

 

Work Training

Deadlifts / Push Press / Pendley Row. Approx 1:30 rest between sets. Push Press and High Pulls had approx 1:00 rest between sets

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 82.5%

3 @ 85%

 

105kg / 50kg / 62.5kg

112.5kg / 52.5kg / 65kg

120kg / 55kg / 67.5kg

125kg / 57.5kg / 70kg

127kg / 60kg / 72.5kg

 

Strength Accessory Training

4 times of:

cant remember

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Thu 08 Aug 19 - Stimulation Training Day

AM

GST

- NHLL - 4 sets of 5 and iM. Happy with this. Intense last set, but getting there!

- 1/2 windshield wipers - 4 sets of 4. Not too bad. 

 

Work Training

Back Squats / Push Press / Hanging High Pull. Approx 1:30 rest between sets. Push Press and High Pulls had approx 1:00 rest between sets

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 82.5%

3 @ 85%

 

85kg / 77.5kg / 50kg

90kg / 82.5kg / 55kg

97.5kg / 87.5kg / 60kg

102kg / 90kg / 65kg

105kg / 92.5kg / 70kg

 

Strength Accessory Training

4 times of:

- 20 x hand release push ups

- 12 x bird dogs

- 8 x hollow rocks. Low Explode specific from Sparta Testing.

- 8 x thrusters (each arm) with 20kg kettlebell. Low Explode specific from Sparta Testing.

 

PM

Weight loaded walk up trig point twice. A little over an hour with ~28kg

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Friday 09 Aug 19 - Development Training Day

AM

Cross Country Comp

4.8km distance (quite short really). 21:50 mins

Happy with this, noting I am not doing any running training to improve the skill. If this wasn't a cross country and there wasn't a hill, this could have been close to a sub 20 min 5km. 

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Sat 10 Aug 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

- 12, 12, 12, 12, 12 Ring Pushups (feet at shoulder height) and the iM from GST Pushups as the rest

- 5 sets of 0:50/0:50r hanging

- 5 sets of 6 Ring Dips, focusing on rotating and support hold position at the top. 0:30r between sets

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Mon 12 Aug 19 - Stimulation Training Day

AM

MAS Conditioning

Eurofit 120% MAS 30:30

5 Reps (5 minutes) x 4 Sets

3-4 minutes between sets

Strong head wind today made this really touch on the 2nd and 4th intervals. 

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