28-day TacFit HRP

[hammer_2020]

So I've decided to gear up into a HRP TacFit protocol for the last 28 days before I go in for two weeks' reserve training.


Objectives

1.) Master TacFit Prime A - F

2.) Increase total energy burn for fat loss



Day #1 - Moderate Intensity: TacFit Delta


Warmup

Intu-Flow® master routine x 1


TacFit 'D' - Rounds in 20 minutes


1.) Lunge @ Airborne: 21

2.) Spinal Rock @ Knee Drop: 13

3.) Sprawl @ Frog Swim: 8

4.) KB Fig. 8 @ 16kg: 5


Rounds @ 20mins: 3


Cooldown

Various asanas and Bodyflow drills


Remarks: Decided to continue the metcon wave from my previous cycle, and Delta seemed to be a good way to start the cycle. Wanted to work on my airbornes today, so each cycle took a good deal longer than it otherwise would have. Balance is still tricky, but after the movement grooved in, things got easier, though technique had to be balanced with the demands of working against the clock.


Nutrition Log


Lunch

Stir-fried spinach with mushrooms

Stir-fried beef with ginger and spring onions


Dinner (carb cheat)

Lightly Stir-fried chinese cabbage - medium serve

Prawns and minced pork rolls - medium serve

Onion omelette - small serve

Fried rice - 2 tablespoons

Vermicelli braised with belly pork, prawns

Sliced fruit - dragonfruit and peach

Handful of cherries


Supper (Got peckish before bed!)

1 peach

Handful of cherries

[hammer_2020]

Day #2 - Moderate Intensity: TacFit Echo


Warmup

Intu-Flow® master routine x 1


TacFit 'E' - 90/30x2


1.) M-ball shot @ overhead (7kg ball): 15, 14

2.) Quad hop @ forward ellipse: 43, 46

3.) Ring pull @ lawnmower: 24 (R), 20 (L)

4.) CB shield cast @ 25lbs: 11.5, 11 (changing grips for the second set)

5.) Mat relay @ Forward Tank: 5, 5 (7m relays)



Cooldown

Various asanas and Bodyflow drills


Remarks:


Nutrition Log Cheat Day!


Lunch

Mutton dum briyani with curry - large serve

Mutton murtabak with curry - medium serve

1 large peach


Dinner

Stir-fried mustard greens - small serve

Broccoli with red capsicums - small serve

Sardines braised in tomato sauce with onions - small serve

Braised chicken with ginger, mushrooms and tree fungus - small serve

Whole 10-inch pizza with parma ham, rocket salad and prosciutto mushrooms

2 cut persimmons

1 hard guava

[hammer_2020]

Day #3 - Moderate Intensity: TacFit Foxtrot


Warmup

Intu-Flow® master routine x 1


TacFit 'F' - Reps for Time


1.) Pullup @ Pullup: 50

2.) KB Push-Press @ 16kg: 50

3.) Plyo Box-Jump @ Jump Over:50

4.)CB Clockwork Squat @ 25ls: 50


Time @ Completion: 34 mins



Cooldown

Various asanas and Bodyflow drills


Remarks:


Nutrition Log


Lunch

Steamed beef cubes with chinese cabbage, red capsicum, dried shiitake mushroom, soy sauce, sesame oil and finely chopped garlic,

Bowl of cherries


Dinner

Lightly stir-fried watercress - small serve

Bittergourd omelette - small serve

Grilled bonito with lemon juice - small serve

Braised chicken - small serve

Cut fruits - 1 hard guava, 1 halo peach (small), 1 large peach

Handful of cherries

[hammer_2020]

Day #4 - High Intensity: TacFit Alpha


Warmup

Intu-Flow® master routine x 1


TacFit 'A' - 20/10 x 4


1.) CB swipes @ 20kg: 7 7 7 7 7 7 6 7

2.) Gym ring pulls @ lawnmowers: 8 8 7 7 6 5 5 6

3.) Pullups @ jump-up:5 5 4 4 3 4 3 3

4.)Plyo box jumps @ jump-over: 10 6 6 6 6 7 6 8


Cooldown

Various asanas and Bodyflow drills


Remarks: DOMS from yesterday's pullups forced me to drop back to jump-ups in the pullup station today. Other than that, form was looking good in everything else, save for some minor shoulder issues in the swipes.



Nutrition Log


Lunch

5 hardboiled eggs

Small block of smoked dutch cheese, soft

Olive oil and salt dip

Hard guava

Halo peach


Dinner

Broth made with ikan bilis (baby anchovies), dried scallops, dried shrimp, garlic, onions, ginger, enoki mushrooms, chinese cabbage, zucchini, soy sauce, sesame oil and two eggs

Hard guava

Large peach

Two handfuls of cherries

[hammer_2020]

Day #5 - Moderate Intensity: TacFit Bravo


Warmup

Intu-Flow® master routine x 1


TacFit 'B' - 4/4/1


1.) KB goblet squats @ cleans, 16kg: 59

2.) Parallette Presses @ Forward Quad Ellipse: 77

3.) Mat relays @ ape: 13 (8m relays)

4.)CB gama casts @ 25lbs: 59


Cooldown

Various asanas and Bodyflow drills


Nutrition Log

Lunch

Broth made with thin-sliced beef, dried anchovies, shrimps and scallops, onions, garlic, ginger, chinese cabbage, enoki mushrooms, zucchini, carrots, light soy sauce, sesame oil.


Dinner

Stir-fried long beans with anchovy chilli

Breaded chicken cutlet in lemon and onion sauce

Sliced fruits - guava, peach, water hyacinth fruit

[hammer_2020]

Day #6 - Moderate Intensity: TacFit Charlie


Warmup

Intu-Flow® master routine x 1


TacFit 'C' - Every minute on the minute


1.) CB shoulder squats @ 15lbs: 5

2.) Quad base switch @ gecko: 5/5

3.) Ring press @ swoop: 5

Rounds @ 20 minutes: 20


Today's class here


Cooldown

Various asanas and Bodyflow drills


Nutrition Log

Lunch

Mutton dum briyani with vegetable curry - large serve

Chicken kebab irani with salad - small serve

Mutton murtabak with curry - small serve

Mango lassi - medium serve

Small chocolate bar - 85% cocoa

Large peach

Dinner

Stir-fried long beans with anchovy chilli

Lightly stir-fried broccoli, red capsicums and prawns with golden coin tofu (had just a little bit of the tofu)

Minced pork steamed with preserved vegetable and topped with fried onions

Mixed sweet potato (three varieties) sweet soup

Sliced fruits - peach, hard guava, cherries

[hammer_2020]

Day #7 - Moderate Intensity: TacFit Delta


Warmup

Intu-Flow® master routine x 1


TacFit 'D' - Rounds in 20 minutes


1.) Lunge @ airborne: 21 (each leg)

2.) Spinal Rock @ knee drop: 13

3.) Sprawl @ Frog Swim: 8

4.) KB fig. 8 @ 16kg: 5

Rounds @ 20 minutes: 2 (finished round 3 at 22 minutes)


Cooldown

Various asanas and Bodyflow drills


Nutrition Log

Lunch

Stir-fried pork with spring onions and ginger

Preserved vegetable omelette

Lightly stir-fried chinese cabbage

Peach

Handful of cherries


Dinner

Stir-fried mustard greens

Stir-fried long beans with minced pork

Pork ribs in kidney bean stew

Sliced fruits - strawberries, cherries, oranges


Night snack

Peach

Dutch smoked cheese - small block

[hammer_2020]

Day #8 - Moderate Intensity: TacFit Echo


Warmup

Intu-Flow® master routine x 1


TacFit 'E' - 90/30x2


1.) M-ball shot @ overhead: 14, 14

2.) Quad Press @ Forward Ellipse: 46, 40

3.) Ring pull @ lawnmower: 20 (L), 17 (R)

4.) CB shield cast @ 25lbs: 14.5, 10

5.) Mat Relay @ Forward Tank: 3, 3 (8m relays)


Cooldown

Various asanas and Bodyflow drills


Nutrition Log

Lunch

Sauteed broccoli with capsicums, prawns and golden coin tofu (two small pieces) in onion gravy

Minced pork steamed with fried onions

3 hardboiled eggs with coriander pesto


Dinner

Stir-fried chinese cabbage with carrot strips

Stir-fried thin-sliced pork with capsicums

Brinjal sauteed with minced pork and chillis

Chinese herbal soup with lean pork

Hard guava

3 lobes of pomelo

[hammer_2020]

Day #9 - Moderate Intensity: TacFit Foxtrot


Warmup

Intu-Flow® master routine x 1


TacFit 'F' - Reps for Time


1.) Pullup @ pullup: 50

2.) KB push-press @ 16kg: 50

3.) Plyo-box jump @ jumpover: 50

4.) CB clockwork squat @ 25lbs: 50

Time @ completion: 44:35

Cooldown

Various asanas and Bodyflow drills


Nutrition Log Cheat Day!

Lunch

Small cup of rice milk

10-inch thin pizza - parma ham, rocket salad, parmesan cheese and porcini mushrooms

Rice-based noodles with snakehead fish slices, beef and mustard greens - small serve

Large peach

Handful of cherries


Dinner

Mutton dum briyani rice - 2 large serves

Mutton murtabak - medium serve

Ginger tea - 1 cup (way more sugar than I'd have liked)

Orange juice - 2 small cups

Hard guava

Large peach

Handful of cherries

[hammer_2020]

Day #10 - High Intensity: TacFit Alpha


Warmup

Intu-Flow® master routine x 1


TacFit 'A' - 20/10 x 4


1.) CB swipes @ 20kg: 7 7 7 7 6 6 6 7

2.) Gym ring pulls @ lawnmowers: 8 7 6 6 6 6 6 5

3.) Pullups @ jump-up: 6 5 5 5 5 4 5 6

4.)Plyo box jumps @ jump-over: 10 8 6 6 6 7 6 8


Cooldown

Various asanas and Bodyflow drills


Remarks: Poor sleep has resulted in a good deal of biomechanical drag in the upper body, for some reason, which prompted me to step back to jump-ups for pullups this day. Performance in the swipes was fairly stagnant, numerically, but form with the 20lb clubs has improved significantly.


Nutrition Log


Lunch

Lightly stir-fried broccoli, carrot strips and capsicums

Panfried thin-sliced beef

Sliced fruits - hard guava, china pear, kiwi fruit


Dinner

Lightly stir-fried watercress

Stir-fried minced pork with green peas

Sauteed pumpkin chunks with minced pork

Sliced fruits - hard guava, 2 nectarines, handful of cherries