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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. 

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Sun 12 May 19 - GST Catch Up

Morning HRV Score - 69 - Readiness 9 - Parasympathetic

 

AM

GST

Hollow Body Holds - 4 x 60sWell, 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

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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

 

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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. 

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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.

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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.

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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

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Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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

 

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

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