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Fri 27 Sep 19 - Stimulation Training Day

AM

Preparing for tomorrow...

 

Midday

KB Work

With a 24kg KB

3 Rounds of:

- 15 x Single Arm Swings (each arm)

- 15 x KB Pull-Throughs (each side)

- 20 x Decline push-ups

- 12 x Cleans (each arm)

- 15 x Bodyweight Lunges (each side)

- 12 x Russian Twists

0:30s rest between each activity

1:00 rest between rounds

  • Like 1

Race - Human

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

Current Challenge: Nil

Link to post

Saturday 28 Sep 19 - Development Training Day

AM

Trained with Alex - we wanted to push ourselves... so...

 

The Devil's Mile

400m Lunge Walk

30 Push Ups

400m Broad Jump

30 Squats

400m Overhead Plate Carry (20kg)

30 Burpees

400m Bear Crawl

 

52 minutes

Race - Human

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

Current Challenge: Nil

Link to post

Wednesday 02 Oct 19 - Stimulation Training Day

AM

Assault Bike

30s/20s/10 of moderate/hard/all-out

Repeat for 5 minutes total

Rest 2 minutes

Complete 4 times

 

Good session from Alex. RPM was 60 for moderate, 70 for hard - but that only lasted the first few intervals. Majority of the session was 50 RPM for moderate, 60 for hard, then reaching 70 for all out.

 

Deadlifts / Floor Press / Pendley Row. Approx 2:00 between sets for Deadlifts, 1:30 rest between sets for others. 

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 82.5%

 

100kg / 80kg / 60kg

110kg / 82.5kg / 62.5kg

120kg / 85kg / 65kg

125kg / 87.5kg / 67.5kg

130kg / 90kg / 70kg

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Race - Human

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

Current Challenge: Nil

Link to post

Thursday 03 Oct 19 - Stimulation Training Day

AM

GST

- Russian dips - 5, 5, 5, 5, - slow tempo. Hard work. Keep at them

- Ring Rows - 15, 15, 8, 6, 7 - Did 15 reps each set, but marked where I couldn't maintain tempo

- Elevated Plance Leans - 5 x 24sNeed to maintain that lean

- Hollow Body Holds - 5 x 36s -   Good work. Form held better than last week

- 1/2 Windshield Wipers - 4 x 6 - maybe stick at this for another cycle.

- Hanging Leg Lifts - 3 x 2 - Work on the form

 

Work Training - Limited time so only two lifts this morning

Back Squats / Push Press 

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 82.5%

 

80kg / 45kg 

90kg / 50kg

95kg / 60kg

100kg / 65kg (4 Reps)

105kg (3 reps) / 62.5kg

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

  • Like 1

Race - Human

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

Current Challenge: Nil

Link to post

Tuesday 15 Oct 19 - Stimulation Training Day

Interlude period was spent training. Got some PT done, but not as structured as normal.

 

AM

GST

- Russian dips - 5, 5, 5, 5, 4. Keep at them - Feels like it is continuing to improve in form

- Ring Rows - 15, 10, 5, 7 - Did 15 reps each set, but marked where I needed a break or lost tempo. Fatigued in this at the moment

- Elevated Plance Leans - 5 x 24s - Felt good, should film

 

Work Training

Deadlifts / Floor Press / Pendley Row. Approx 2:00 between sets for Deadlifts, 1:30 rest between sets for others. 

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 82.5%

3 @ 90%

 

115kg / 80kg / 70kg

125kg / 85kg / 72.5kg

130kg / 90kg / 75kg

135kg / 95kg / 77.5kg

142.5kg / 100kg / 80kg

Race - Human

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

Current Challenge: Nil

Link to post

Wednesday 16 Oct 19 - High Performance Recovery Training Day

AM

GST Work

- Ring Rows - 5 x 8

- 5 x Superset of 10 x Elevated Ring Pushus / 5 x Dips

 

KB Flow

Get link

 

Tempo Intervals

Assault Bike

20 Sets of 0:15 @ 70% / 0:45 @ easy recovery

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Race - Human

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

Current Challenge: Nil

Link to post

Thursday 17 Oct 19 - Stimulation Training Day

AM

Work Training

Back Squats / Push Press / Hang High Pull

 

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 82.5%

3 @ 90%

 

90kg / 60kg / 60kg

95kg / 65kg / 65kg

100kg / 67.5kg / 70kg

102.5kg / 70kg (failed after 2 reps) / 82.5kg

108.5kg / 60kg / 72.5kg

 

Accessory work:

4 times of:

- 8 x Plank to Push Ups

- 8 x Deadman's Pushups (Burpee with dumbbells, but the top part is a clean) - 2 x 12.5kg DB

- 8 x 1/2 Hanging Leg Raises

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Race - Human

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

Current Challenge: Nil

Link to post

Friday 18 Oct 19 - Development Training Day

AM

Weight loaded walk

Went for ~100 minutes carrying ~30kg. Went up Trig Point. Getting hot. Better than last week (when we went up the alternate road - which was the toughest we have done it). The heat is making this walk a lot harder - still great though!

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Race - Human

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

Current Challenge: Nil

Link to post

Monday 21 Oct 19

AM

Stimulation Training Day

Rowing Session - 'Monah'

Recorded the 500m split pace

2:00 at pace/ 2:00r

     - 1:43.4 

2 x 1:00 at pace / 1:00r

     - 1:44.9

     - 1:42.8

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

     - 1:43.3

     - 1:43.8

     - 1:41.9

     - 1:42.8

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

     - 1:44.3

     - 1:44.3

     - 1:43.6

     - 1:45.0

     - 1:42.9

     - 1:44.3

 

Tempo Intervals

Assault Bike

20 Sets of 0:15 @ 70% / 0:45 @ easy recovery

 

Posterior Pelvic Tilt Fixing drills

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Race - Human

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

Current Challenge: Nil

Link to post

Tuesday 22 Oct 19

AM

Development Training Day

 

GST

- Ring Rows - 15, 15, 9, 8, 7 - Did 15 reps each set, but marked where I needed a break or lost tempo. Better this week

- Elevated Plance Leans - 5 x 18s - Dropped back to increase intensity of lean

- Russian dips - 5, 5, 5, 5, 5

 

Work Training

Max Effort (3RM) testing

 

Deadlifts - 150kg

Benchpress - 100kg

Pendley Row - 82.5kg

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Race - Human

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

Current Challenge: Nil

Link to post

Wednesday 23 Oct 19 - High Performance Recovery Training Day

 

AM

Tempo Intervals

Assault Bike

20 Sets of 0:15 @ 70% / 0:45 @ easy recovery

 

KB flow routine

 

PM

Simple KB Swings (from Pavel)

 

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Race - Human

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

Current Challenge: Nil

Link to post

Monday 20 Jan 20 - Development Training Day

AM

Barbell Strength

Approx 2:00 between sets

Deadlifts / Floor Press / Pendley Row

 

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 82.5%

 

90kg / 80kg / 60kg

110kg / 82.5kg / 65kg

120kg / 85kg / 70kg

125kg / 87.5kg / 75kg

130kg / 90kg / 75kg

 

Gymnastics Strength

Core 

Hollow Body Holds - 5 x 24s with integrated mobility as rest between sets

V-Ups - 5 x 15 / Jefferson Curls (20kg) as rest between sets

 

Race - Human

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

Current Challenge: Nil

Link to post

Tuesday 21 Jan 20 - High Performance Recovery Training Day

AM

 

Tempo Intervals (Heart Rate Training)

Assault Bike

20 Sets of 0:15 @ 70% / 0:45 @ easy recovery

- HR was between 140-154 for work sets, recovered to 115-125 during recovery.

 

Stretch

Front Split Stretch Series - complete

 

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Race - Human

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

Current Challenge: Nil

Link to post

Wednesday 22 Jan 20 - Development Training Day

AM

Barbell Strength

Approx 2:00 between sets

Squats / Shoulder Press / Hang High Pull

 

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 82.5%

 

70kg / 40kg / 60kg

80kg / 50kg / 60kg

85kg / 50kg / 60kg

90kg / 50kg / 60kg

95kg / 50kg / 60kg

 

Shoulder press and hang high pull started too heavy really. There is no percentage program this week (I list it above as an example of the aimed targets). Getting back into barbell work after a long break of Christmas.

 

Gymnastics Strength - Core

Hollow Body Holds - 5 x 26s with integrated mobility as rest between sets

V-Ups - 5 x 15 / Jefferson Curls (20kg) as rest between sets

Circle Arch Ups - 4 x 10 with integrated mobility as rest between sets - Sets slowed down towards the end. Haven't done these for years!

 

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Race - Human

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

Current Challenge: Nil

Link to post

Thursday 23 Jan 20 - High Performance Recovery Training Day

AM

Tempo Intervals (Heart Rate Training)

Assault Bike

20 Sets of 0:15 @ 70% / 0:45 @ easy recovery

- HR was between 140-154 for work sets, recovered to 115-125 during recovery.

 

Stretch

Middle Split Stretch Series - everything less the final pieces requiring a wall

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Race - Human

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

Current Challenge: Nil

Link to post

Friday 24 Jan 20 - Development Training Day

Gymnastics Strength - Upper Body

Ground Ring Rows - 4 x 15 - The last two sets I got to 10 and 7 reps respectively before tempo broke down. I'll stay in this programming

Chinese / Archer Pushup super set - 5 sets of 10 x Chinese Pushups followed by 5 x Archer Pushups (each side) w/ 1:00 recovery in between

Negative Dips with integrated iM from GB - 5 x 5 - 10 second negative. The first set was the only one complete unbroken. Note that these were complete dips, not jumping from the ground position like in the GB course

Psuedo Planche Pushups and forward dislocates (2.5kg weight on wooden bar) - Tough! Deconditioned for these. Will need to work them.

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

Race - Human

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

Current Challenge: Nil

Link to post

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