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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

Race - Human

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

Current Challenge: Nil

Link to post

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.

Race - Human

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

Current Challenge: Nil

Link to post

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

Race - Human

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

Current Challenge: Nil

Link to post

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.

Race - Human

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

Current Challenge: Nil

Link to post

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.

Race - Human

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

Current Challenge: Nil

Link to post

Thu 04 Jul 19 - Development Training Day
GST

- 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

Race - Human

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

Current Challenge: Nil

Link to post

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

Race - Human

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

Current Challenge: Nil

Link to post

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

 

Race - Human

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

Current Challenge: Nil

Link to post

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

  • Like 1

Race - Human

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

Current Challenge: Nil

Link to post

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

  • Like 1

Race - Human

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

Current Challenge: Nil

Link to post

Thu 11 Jul 19 - StimulationTraining Day
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

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

 

Race - Human

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

Current Challenge: Nil

Link to post

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

Race - Human

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

Current Challenge: Nil

Link to post

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

Race - Human

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

Current Challenge: Nil

Link to post

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

Race - Human

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

Current Challenge: Nil

Link to post

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

  •  

Race - Human

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

Current Challenge: Nil

Link to post

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.

Race - Human

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

Current Challenge: Nil

Link to post

Thu 18 Jul 19 - Stimulation Training Day
AM

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

Race - Human

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

Current Challenge: Nil

Link to post

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

Race - Human

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

Current Challenge: Nil

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