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Sat 24 Mar 19 - High Peformance Recovery Day

Morning HRV Score - 71 - Readiness 10 - Parasympathetic

Surprising score today, noting the volume and intensity of yesterday. Perhaps it will compound later.

 

Because of high HRV, decided to go harder for the tempo intervals.

 

Tempo Intervals

- Assault Bike

20 sets of:

- 12s work / 48s rest

- averaged over 700 watts for each work interval. Total work was ~190 calories. 

 

Daily Victory

Win. Had a great time with the family.

Started playing Bloodborne (cool) and Darksiders 2. Getting right into Darksiders 2, which is nice for a change - it is good to be back into video games for a bit.

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Mon 26 Mar 19 - Stimulation Training Day

Morning HRV Score - 69 - Readiness 9 - Sympathetic

 

AM

Conditioning

Running Session - 'Monah'

2:00 at pace/ 2:00r

     - 560m (3:35 min/km)

2 x 1:00 at pace / 1:00r

     - 280m (3:34 min/km)

     - 300m (3:21 min/km)

4 x 0:45 at pace / 0:45r

     - 220m (3:29 min/km)

     - 220m (3:25 min/km)

     - 220m (3:24 min/km)

     - 220m (3:25 min/km)

6 x 0:30 at pace / 0:30r

     - 150m (3:25 min/km)

     - 150m (3:20 min/km)

     - 140m (3:35 min/km)

     - 130m (3:45 min/km)

     - 140m (3:42 min/km)

     - 140m (3:30 min/km)

- Again, breathing hard at the end

 

Daily Victory

- Win. I did my best

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Tue 26 Mar 19 - Development Training Day

Morning HRV Score - Nil - Slept in to 0730 h because of night training until 2359 h

 

AM

GST

- Dip Complex. 5 Sets of the following (with each iM integrated):

     - 5 Straight Bar Dips

     - 5 Reverse Straight Bar Dips

     - 5 Korean Dips

     - 5 Reverse Korean Dips

- RC PE 2 - 12, 12, 12, 9, 9 - Felt it on the last two sets. Good work, keep it up! 80% consistantly is king (Elite Minds).

- Planche Leans - 4x30s - Feeling stronger, and as good as last time I did these. Grind away. Keep grinding and enjoy the journey!.

- Russian Dips - 5 x 4 - Need to chase up the feedback from last week

 

Daily Victory

- Win. I theoretically could have done more training, however I completed all my dip training and the planche leans, which ordinarily fall away in such sessions. Given the late night, I think this was a good (best) outcome.

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Wed 27 Mar 19 - Testing Day 1

Morning HRV Score - 71 - Readiness 9 - Parasympathetic

 

AM

Part 1 of testing

- 19 Heaves - no time limit, chin over the bar, any grip (I did overgrasp)

120 situps (feet unheld) - Test stopped at 120. Felt really good, I was going for 200 mentally

- 104 Cadence Push-Ups - This is a PB for me and I was very happy. Cadence was 3 seconds (same as situps)

- 2.4km run with 13kg (including helmet and weapon) - 12:50 - Given I havent done any weight loaded running, or running with boots, I wanted to get sub 13:00 and achieved it. This will get better throughout the next quarter as training shifts towards the specific phase.

 

Overall, very pleased with the result - particularly given two late nights in a row leading up to it. GST is working, and my conditioning hasn't degraded (it isn't the focus at the moment). Performance was very good.

 

Daily Victory

Loss 

- While I did my best physically, I didn't prepare well enough for a review activity at work and didn't maximise the potential. I consciously knew I could have done more to prepare, but got lazy. Lesson learnt

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15 hours ago, tracer-actual said:

104 Cadence Push-Ups - This is a PB

Beast!  That is a lot of pushups.  I always hated cadence pushups because they would go slower than my regular speed so it would throw me off

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On 3/28/2019 at 2:03 AM, WhiteGhost said:

Beast!  That is a lot of pushups.  I always hated cadence pushups because they would go slower than my regular speed so it would throw me off

Thanks mate

 

Thu 28 Mar 19 - Testing Day 2

Morning HRV Score - 71 - Readiness 8 - Parasympathetic

 

AM

Part 2 of testing

- 10km best pace with 22kg of gear: 1 hour, 19 minutes

- 10 min tread water, followed by 400m swim in clothing (18 minute cut off, did it in 15).

 

As per usual, the swim test isn't difficult to pass, but I am not a very good swimmer. The weight loaded march went well, with an average pace of 7:54 min/km. 

 

Daily Victory

Win

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Fr 29 Mar 19 - High Peformance Recovery Day

Morning HRV Score - 72 - Readiness 8 - Parasympathetic

Despite HRV score, was tired from the last two days of testing. Felt it in the legs, so went for a recovery tempo interval session.

 

Tempo Intervals

- Assault Bike

20 sets of:

- 10s work / 50s rest

- Didn't go too hard - focused on recovering HR to below 120.

 

Daily Victory

Win. Prizes and award for the competition over the last two days made for an excellent day with the work team

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Sat 30 Mar 19 - Stimulation Training Day

Morning HRV Score - 70 - Readiness 10 - Parasympathetic

 

AM

High Resistance Intervals
24 x 5s sprint sled push / 50s recovery

- 90kg on the sled

 

Daily Victory

- LossI didn't do what I had planned and had no excuses. 

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Sun 31 Mar 19 - Stimulation Training Day

Morning HRV Score - 68 - Readiness 4 - Sympathetic

 

AM

KB Swings

S&S Protocol - Simple

10 sets of 10 double arm swings, every 30 seconds (5:00 total), with a 32kg KB

 

GST

Hollow Body Holds - 4 x 48s - Keep grinding

Negative Hanging Leg Lifts - 4 x 3 - Felt it today, but keep at it! They are working

 

Tempo Intervals - Stimulation level

- Assault Bike

20 sets of:

- 12s work / 48s rest

- Calories just over 190, to give a marker for effort. Work intervals were all averaged in the 800+ watts, recovery low (between 30-40 watts).

 

Daily Victory

- Win. A great time with family and got lots of work done, including house chores. Plus training was good.

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Mon 01 Apr 19 - Stimulation Training Day

Morning HRV Score - 67 - Readiness 7 - Sympathetic

Travelling today for work - didnt plan on doing anything (hence yesterday wasnt a rest day). But once I got settled in the afternoon I had time and felt good, so did some quick conditioning.

 

PM

C2 Rowing - 'Monah'

Unlike running, when rowing I do complete active rest/recovery

2:00 at pace/ 2:00r

     - 580m (1:43.4 min/500m)

2 x 1:00 at pace / 1:00r

     - 295m (1:41.6min/500m)

     - 294m (1:42.0 min/500m)

4 x 0:45 at pace / 0:45r

     - 219m (1:42.7 min/500m)

     - 221m (1:41.8 min/500m)

     - 220m (1:42.2 min/500m)

     - 222m (1:41.3 min/500m)

6 x 0:30 at pace / 0:30r

     - 146m (1:42.7 min/500m)

     - 145m (1:43.4 min/500m)

     - 146m (1:42.7 min/500m)

     - 146m (1:42.7 min/500m)

     - 146m (1:42.7 min/500m)

     - 145m (1:43.4 min/500m)

 

Daily Victory

Win. Did my best

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Tue 02 Apr - Development Training Day

No HRV as I am away for work. Development training day will be limited somewhat, but just going to get after some strength training

 

GST

- Dip Complex. 5 Sets of the following (with each iM integrated):

     - 5 Straight Bar Dips

     - 5 Reverse Straight Bar Dips

     - 5 Korean Dips

     - 5 Reverse Korean Dips

- Heaves - 5 sets of 5 reps, focusing on tight body control and tension. No rings to do Ring Rows, so went for some heave instead

- KB Clean and Press - 5 sets. 1st set was 16kg KB for 10 reps per arm, 2nd-5th set was 20kg KB for 5 reps per arm

- Planche Leans - 4x30s - Enjoying this journey!

- Incline Bench Press - 5 sets of 5 reps @ 60kg

 

Daily Victory

Win.

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Wed 03 Apr 19 - High Performance Recovery Training Day

Still away so no HRV

 

Limited time this morning, so tried something a little new. It was fun, easy and exciting - probably met the bill for some active recovery.

 

Tempo Intervals

Every minute, on the minute, for 20 minutes

- 10 x KB Swings @ 24kg. First 10 sets were double arm, last 10 sets were single arm

 

Daily Victory

Win. Marginal, I probably could have done more, but I have other work requirements and planning the day is difficult. Ultimately, I am sticking to the plan as best I can

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Thu 03 Apr 19 - Stimulation Training Day

No HRV; still away. Based on feeling, I think it would have been lower.

 

GST

Hollow Body Holds - 4 x 48s - Keep grinding

Negative Hanging Leg Lifts - 4 x 3 -  added a final set of 1 rep at the end, just to be 1% better. Keep going

Headstand Reverse Leg Lifts (against the wall) - 5 x 10 - I need to do more of this

Russian Dips - 5 x 3 catching up from two days ago. Felt pretty good.

 

Jumped in the Sauna (they have one here, so why not) for a little over 10 minutes at the end.

 

Daily Victory

Win - did my best

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9 hours ago, tracer-actual said:

Headstand Reverse Leg Lifts (against the wall) - 5 x 10 - I need to do more of this

I have never tried these, but they sound like something that would be extremely beneficial for me.  I need to add those to my list.

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9 hours ago, WhiteGhost said:

I have never tried these, but they sound like something that would be extremely beneficial for me.  I need to add those to my list.

Hey WhiteGhost

 

Like the video, but using a wall for support to your back.

 

 

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Fri 04 Apr 19 - Stimulation Training Day

No HRV; still away. Last day before travelling home. Had to start work early, so decided to do a 20 minute circuit for something different. I was going to do another Monah C2 rowing session, but wanted to have some fun.

 

Circuit

Four times of the following:

5 x Straight Bar Dips

10 x Double Arm KB Swings (24kg)

5 x Reverse Straight Bar Dips

10 x KB Clean and Press (16kg) - 5 right, 5 left, 5 right, 5 left

5 x Korean Dips

10 x Double Arm KB Swings (24kg)

5 x Reverse Korean Dips

10 x KB Clean and Press (16kg) - 5 right, 5 left, 5 right, 5 left

 

Daily Victory

Win

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Sun 07 Apr - Stimulation Training Day

Morning HRV Score - 70 - Readiness 10 - Parasympathetic

 

AM

High Resistance Intervals
24 x 5s sprint sled push / 50s recovery

- 90kg on the sled

 

Tempo Intervals

Every minute, on the minute, for 20 minutes

- 10 x KB Swings @ 32kg.

 

Daily Victory

Win

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Mon 08 Apr 19 - Development Training Day

Morning HRV Score - 67 - Readiness 6 - Sympathetic

Lower score this morning, meant it might not be a development day, just another stimulation training day

 

GST

- Dip Complex. 5 Sets of the following (with each iM integrated):

     - 5 Straight Bar Dips

     - 5 Reverse Straight Bar Dips

     - 5 Korean Dips

     - 5 Reverse Korean Dips

- RC PE 2 - 12, 12, 12, 9, 9 - Felt it today. Tempo was a little slower for last few sets. Remember, 80% consistancy is king (Elite Minds).

- Planche Leans - 4x30s - Tougher today - and I think my lean was a little better

- Psuedo Planche Pushups coupled with 2 mins rest, inside which doing 5 reps of 2.5kg forward dislocates. 5 sets of 5 reps

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Tue 09 Apr 19 - High Performance Recovery Day

Morning HRV Score - 71 - Readiness 6 - Parasympathetic

 

Tempo Intervals

Using HR monitor

10 KB Swings @ 32kg once HR reached below 120 BPM. Did for 20 minutes

240 reps

 

Daily Victory

Loss - I didn't do everything I said I would. My uni assignment work was left undone. I did complete the work on digging up the garden but then left the afternoon without work.

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Wed 10 Apr 19 - Development Day

Morning HRV Score - 72 - Readiness 7 - Parasympathetic

 

GST

Hollow Body Holds - 4 x 48s - Keep grinding. Added two extra sets at the end of 22 seconds

Negative Hanging Leg Lifts - 4 x 3 -  added a final set of 2 reps at the end, just to be 1% better. Keep going

Headstand Reverse Leg Lifts (against the wall) - 5 x 10 - I need to do more of this

Band over feet V-Ups, superset with 10 x Jefferson Curls (20kg) - 4 sets of 5


Daily Victory

Win - I pushed myself to complete my uni work

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Thu 11 Apr 19 - Stimulation Training Day

Morning HRV Score - 73 - Readiness 7 - Parasympathetic

 

Meant to be High Performance Recovery, but I didnt push hard yesterday and my morning HRV told me to go a little harder.

 

AM

High Resistance Intervals
24 x 5s sprint sled push / 50s recovery

- 90kg on the sled

 

Tempo Intervals

Every minute, on the minute, for 20 minutes

- 10 x Single Arm KB Swings @ 28kg (alternating arms)

 

Daily Vicrtory

Win. Nice day off with the family

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Fri 12 Apr 19 - Development Training Day

Morning HRV Score - 67 - Readiness 5 - Sympathetic

 

AM

Tempo Intervals - Stimulation level

- Assault Bike

20 sets of:

- 12s work / 48s rest

 

GST

Quadraped movement series, 20m up and back of each, rested 2 minutes, then went again.

 

KB Work

Clean and Press

5 x 5 @ 20kg (each arm)

 

Figure 8s through the legs

4 sets of 20 reps @ 32kg (first set was 20kg)

 

Daily Victory

Win

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Sat 13 Apr 19 - High Performance Recovery Training Day

Morning HRV Score - 71 - Readiness 10-  Parasympathetic

 

AM

Tempo Intervals - Recovery level

- Assault Bike

20 sets of:

- 12s work / 48s rest

 

Daily Victory

Win

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