TBFs: From 10s to 15s!

[AngelaF]

Ok, so here goes 3 months of century cycles with FlowFit®. This is my first century cycle ever, and I'm excited. This cycle will consist of:

• FlowFit® level 2, starting with 6 min and adding 2 min each mini-cycle for a total of 18 min by the end of all 7
• Century double swipe training with 10lb CBs on mod days and 15lb CBs on hi days

Here it goes....

Monday 11/15: cycle 1, day 1-No
Intu-Flow® 2x
RPD 2
RPT 9
RPE 2-

Tuesday 11/16: cycle 1, day 2-Lo
Intu-Flow® 3x
Prasara 1x each series A flow
RPD 3
RPT 8
RPE 4+

Wednesday 11/17: cycle 1, day 3-Mod
Intu-Flow® 3x
FlowFit® level 2, 6 min

8 1/3 rounds

Century double swipes w/ 10s: 20x5, 20 min

48-45 sec rest

RPD 3
RPT 7
RPE 5

I shortened the last 13 rounds to 40 sec each because it was difficult to reach that RPE 5-7 with such a long rest in between. Should have pushed harder during FlowFit®.

Thursday 11/18: cycle 1, day 4-Hi
Intu-Flow® 3x
FlowFit® level 2, 6 min

9 1/6 rounds

Century double swipes w/ 15s: 20x5, 20 min

45 sec rest

RPD 4+
RPT 7
RPE 9

I was instantly sore in my grip, forearms, and core after my 1st century step with the 15s. Brutal! I noticed the increased weight caused my form to improve a bit, I can't afford to be out of form with the 15s.

Friday 11/19: cycle 2, day 1-No
Intu-Flow® 1x
RPD 1
RPT 9
RPE 1

Saturday 11/20: cycle 2, day 2-Lo
Intu-Flow® 1x
Ageless Mobility® (1st time)
Prasara: 1x forest flow, 1x spider monkey
RPD 2
RPT 8
RPE 3+

Sunday 11/21: cycle 2, day 3-Mod
Intu-Flow® 1x
FlowFit® level 2, 8 min

11 rounds

Century double swipe w/ 10s: 17x6, 17 min

40 sec rest

RPD 1
RPT 9
RPE 5-

Monday 11/22: cycle 2, day 4-Hi
Intu-Flow® 2x
FlowFit® level 2, 8 min

13 1/2 rounds

Century double swipe w/ 15s: 17x6, 17 min

38-40 sec rest

RPD 3
RPT 7+
RPE 8

Wasn't as sore from the 15s this time.

Tuesday 11/23: cycle 3, day 1-No
Intu-Flow® 1x
RPD 1
RPT 9
RPE 1

Wednesday 11/24: cycle 3, day 2-Lo
Intu-Flow® 2x
Prasara 1x each series A flow

9:28 min

RPD 3
RPT 8
RPE 3+

Thursday 11/25: cycle 3, day 3-Mod
Intu-Flow® 1x
FlowFit® level 2, 10 min

13 5/6 rounds

Century double swipe w/ 10s: 13x8, 13 min

35 sec rest

RPD 1+
RPT 9-
RPE 6+

Friday 11/26: cycle 3, day 4-Hi
Intu-Flow® 1x
FlowFit® level 2, 10 min

15 5/6 rounds

Century double swipe w/ 15s: 13x8, 13 min

32-34 sec rest

RPD 4+
RPT 8
RPE 10+

Very hard today, added 2 reps to each set and I definitely felt it with the 15s. My grip and forearms burned after each round. The last 2 sets were real tough to keep my mental composure. I side swiped my head with both CBs simultaneously on the 2nd set, ouch! I don't think I could have gone one more set. I'm sitting here now and my forearms are very sore along with my lower back.

[Coach Gostnell]

Oh yeah, Angela! Those 15s are definitely a different can of worms - for me at least. (Sometimes it almost seems like "Who's swinging who around?" )

[AngelaF]

Saturday 11/27: cycle 4, day 1-No
Intu-Flow® 1x
RPD 2
RPT 8
RPE 1+

Sunday 11/28: cycle 4, day 2-Lo
Intu-Flow® 1x
Prasara: 1x each series A flow

8:35

RPD 3
RPT 8+
RPE 3+

Monday 11/29: cycle 4, day 3-Mod
Intu-Flow® 2x
FlowFit® level 2 for 12 min

17 1/3 rounds

Century double swipes w/ 10s: 10x10 in 10 min

29-30 sec rest

RPD 1
RPT 9+
RPE 6+

Tuesday 11/30: cycle 4, day 4-Hi
Intu-Flow® 2x
FlowFit® level 2 for 12 min

20 1/6 rounds

Century double swipes w/ 15s: 10x10 in 10 min (goal)

failed on set 8 on the 8th rep, continued 4 more sets of 7 for total of 105 reps

7x10 in 7 min (25-27 sec rest)+ 5X7 in 5 min 31-32 sec rest), 12 min total (actual)

RPD 4+
RPT 8-
RPE 10+ (dangerous!)

The 15s absolutely brought me to my knees today. This workout took my concept of RPE 10 to a whole new level, an unsafe level that went too far. I should have done several things differently. I was only choking up about 1/2 way which was obviously not enough because by the 10th rep my hand was at the end of the knob, barely holding on. By the end of the century my grip was absolutely shot. My hands became almost numb and very blotchy (red and white spots) for about 10 min after. It was a little scary. My grip was very weak and sore the rest of the night.

Wednesday 12/1: cycle 5, day 1-No
Intu-Flow® 1x
RPD 2
RPT 9
RPE 1

Today I was sore in my butt and triceps. My grip felt much better, rejuvenated!

Thursday 12/2: cycle 5, day 2-Lo
Intu-Flow® 2x
Prasara: 1x each series A flow

9:35

RPD 2
RPT 8+
RPE 3+

Friday 12/3: cycle 5, day 3-Mod
Intu-Flow® 2x
FlowFit® level 2 for 14 min

19 5/6 rounds

Century double swipes w/ 10s: 8x13 in 8 min

20 sec rest

RPD 2+
RPT 9-
RPE 6

Saturday 12/4: cycle 5, day 4-Hi
Intu-Flow® 1x
FlowFit® level 2 for 14 min

22 2/3 rounds

Century double swipes w/ 15s: 10x10 in 10 min

29-27 sec rest

RPD 3-
RPT 8+
RPE 9

The original plan was 8x13, but since I failed the 10x10 last time, I repeated it this time with a little more choke (about 2/3 instead of 1/2) and it was a piece of cake compared to last time. True progression, I love it! It was still very challenging but not dangerous or painful. It may not be safe or reasonable to hit 1x100 with the 15s in just 2 more mini-cycles but that's ok because my ultimate goal for these TBF cycles is improve my overall TBF speed and technique with the 10s for the upcoming cert. I'm not necessarily trying to master the TBFs with the 15s at this time, I'm simply using them as a tool to master the 10s that much better.

[AngelaF]

Sunday 12/5: cycle 6, day 1-No
Intu-Flow® 1x
RPD 1
RPT 9
RPE 1

Monday 12/6: cycle 6, day 2-Lo
Intu-Flow® 2x
Prasara: 1x each series A flow

9:49

RPD 2
RPT 8
RPE 3

Tuesday 12/7: cycle 6, day 3-Mod
Intu-Flow® 3x
FlowFit® level 2 for 16 min

22 1/2 rounds

Century double swipes w/ 10s: 7x16 in 7 min

8-9 sec rest

RPD 2-
RPT 9
RPE 6
This was my best FlowFit® level 2 technique to date. Breathing was the key to keeping my effort at mod level for 16 minutes.

Wednesday 12/8: cycle 6, day 4-Hi
Intu-Flow® 3x
FlowFit® level 2 for 16 min

27 rounds

Century double swipes w/ 15s: 5x20 in 8 min

7:15 with 25-40 sec rest

RPD 3+
RPT 9-
RPE 10-
So...with the 15s I've noticed great discomfort in my grip, especially towards the end of my sets, so I decided to deviate from the original century structure and break it into larger sets within a total time limit for the last 2 mini cycles to reduce the time under tension. It went ok today, I actually beat my time limit of 8 min by 45 sec. I was very sore by the end of the day.

Thursday 12/9: cycle 7, day 1-No
Intu-Flow® 2x
RPD 1+
RPT 9+
RPE 2-
Sore today from yesterday, especially in my core, hips, and triceps.

Friday 12/10: cycle 7, day 2-Lo
Intu-Flow® 2x
Prasara: 1x each series A flow

9:29

RPD 3
RPT 7+
RPE 3
I was even more sore today!

Saturday 12/11: cycle 7, day 3-Mod
Intu-Flow® 1x
FlowFit® level 2 for 18 min

24 1/2 rounds

Century double swipes w/ 10s: 1x100!!!

5:13 all 100 in 1 set

RPD 3
RPT 9-
RPE 7
Very happy with my time and technique with the 10s. Today was really the most important day for this entire cycle, even though I still have the final hi day tomorrow, because I ultimately wanted to improve my TBF swipe time and technique with the 10s while maintaining a mod effort so it won't be so taxing at the cert in March. I'm definitely more confident now, I really had to focus on intelligent grip to relieve grip tension towards the end.

Sunday 12/12: cycle 7, day 4-Hi
Intu-Flow® 1x
FlowFit® level 2 for 18 min

30 1/2 rounds

Century double swipes w/ 15s: 2x40, 1x20 in 6-7 min

30,20,15,10,10,10,5 in 6:58

RPD 4
RPT 9
RPE 10
I knew it wasn't realistic to get the 1x100 with the 15s this time, so I increased the block sets from last time and set a time goal, once again deviating from the century structure. I was barely able to pump out 30 the first set and the reps continued to dwindle from there...it was pathetic but I did a good job of stopping once my grip was shot, which I'm usually too stubborn to do. I definitely went into today's century with some built-up fear and anxiety which took its toll. I subconsciously knew my goal for this cycle was not focused on the 15s, but the 10s which I'd already conquered in my mind. I also learned a valuable lesson: stick with the century structure. I think I would have done much better had I stuck to my original plan with the 15s, like I did with the 10s. I let fear creep in with the 15s, and it shows! I only cut my time by about 15 seconds from last time
Tomorrow I start a new century cycle with the mills!!!

[hammer_2020]

Good stuff there, Angie. I totally feel your pain when you talk about your grip woes! I have naturally small, wimpy hands for my size and invade to work extra smart to get them up to speed. the intelligent grip is a definiteusr for regulating your grip fatigue. take a few reps to warm up and mindfully practice your grip strategies, then rest a bit and do grip compensations to work out the pump before proceeding with your main event. I believe Coach Sonnon posted a video for a grip tension release called the Seal Walk on his YouTube account somewhere.

[AngelaF]

Swipes down, mills and hammers to go...Here's the 1st 3 mini cycles of my century mill 4x7:

Monday 12/13: cycle 1, day 1: No

• Intu-Flow® 1x

RPD 1+
RPT 9
RPE 1+

Tuesday 12/14: cycle 1, day 2-Lo

• Intu-Flow® 3x

• Prasara: 1x each series A flow

8:35

RPD 3-
RPT 8+
RPE 3-

Wednesday 12/15: cycle 1, day 3-Mod

• Intu-Flow® 3x
• FlowFit® level 3 for 6 min: 7 1/6 rounds, 1.19/min
• Century mills w/ 10lb CBs, 20 sets x 5 reps: 34-36 sec rest

RPD 3-
RPT 8-
RPE 5-
Century was very easy with the 10s today, so I focused on form, especially locking down my legs and core.

Thursday 12/16: cycle 1, day 4-Hi

• Intu-Flow® 3x
• FlowFit® level 3 for 6 min: 8 1/2 rounds, 1.42/min
• Century mills w/ 15lb CBs, 20x5: 35-36 sec rest

RPD 3
RPT 8-
RPE 8-
Arms and core were sore by bed time, the 15s make a huge difference.

Friday 12/17: cycle 2, day 1-No

• Intu-Flow® 1x

RPD 2
RPT 9
RPE 1
Vert sore today, especially in my triceps, down the sides of my neck and into my shoulder blades. This was expected since yesterday was my 1st experience with mills with the 15s.

Saturday 12/18: cycle 2, day 2-Lo

• Intu-Flow® 1x
• Prasara: 1x each series A

8:44

RPD 2+
RPT 9
RPE 4-

Sunday 12/19: cycle 2, day 3-Mod

• Intu-Flow® 1x
• FlowFit® level 3 for 8 min: 9 5/6 rounds, 1.23/min
• Century mills w/ 10s 17x6: 31-32 sec rest

RPD 2-
RPT 8+
RPE 5-
Mills with the 15s make the 10s feel like 5s.

Monday 12/20: cycle 2, day 4-Hi

• Intu-Flow® 2x
• FlowFit® level 3 for 8 min: 10 5/6 rounds, 1.35/min
• Century mills w/ 15s 17x6: 31 sec rest, no choke

RPD 3-
RPT 8+
RPE 8+
Form and control are improving with 15s. I focused on keeping the elbow close and the shoulder down which is much more challenging with the weight increase.

Tuesday 12/21: cycle 3, day 1-No

• Intu-Flow® 3x

RPD 1+
RPT 9-
RPE 2
A little sore by the end of the day from yesterday's hi day.

Wednesday 12/22: cycle 3, day 2-Lo

• Intu-Flow® 3x
• Prasara: 1x each series A

9:21

RPD 3
RPT 8-
RPE 3

Thursday 12/23: cycle 3, day 3-Mod

• Intu-Flow® 3x
• FlowFit® level 3 for 10 min: 12 1/2 rounds, 1.25/min
• Century mills w/ 10s 15x7: 25-26 sec rest

RPD 2-
RPT 9
RPE 5

Friday 12/24: cycle 3, day 4-Hi

• Intu-Flow® 2x
• FlowFit® level 3 for 10 min: 14 1/2 rounds, 1.45/min
• Century mills w/ 15s 15x7: 26-27 sec rest

RPD 3
RPT 9-
RPE 9-
Grip started to slip on the 6th or 7th rep during the last several sets. Need to find that perfect amount of selective tension so I can partially release and reaffirm my grip without losing control of the Clubbell®.

Saturday 12/25-Monday 12/27
I took a break from the cycle for Christmas and snowboarding on Sunday and Monday. I will start back up on Tuesday with the beginning of mini-cycle 4, where I left off.

[AngelaF]

Tuesday 12/28: cycle 4, day 1-No

• Intu-Flow® 3x

Wednesday 12/29: cycle 4, day 2-Lo

• Intu-Flow® 2x
• Prasara: 1x each series A flow

8:22

RPD 3
RPT 9-
RPE 3

Thursday 12/30: cycle 4, day 3-Mod

• Intu-Flow® 3x
• FlowFit® level 3 for 12 min: 15 2/3 rounds, 1.31/min
• Century mills w/ 10lb CB, 13x8: 22-24 sec rest

RPD 2+
RPT 9
RPE 6
Really improved my control and confidence with the mills today. I was able to properly shift my weight around the Clubbell® without over-thinking. It seemed much more natural and automatic.

Friday 12/31: cycle 4, day 4-Hi

• Intu-Flow® 2x
• FlowFit® level 3 for 12 min: 17 1/2 rounds, 1.46/min
• Century mills w/ 15lb CB, 13x8: 22-23 sec rest

RPD 3
RPT 9-
RPE 9+
The 15lb seemed lighter today, it wasn't jerking me around as much as usual.

Saturday 1/1/11: cycle 5, day 1-No

• Intu-Flow® 1x

RPD 1
RPT 9
RPE 2

Sunday 1/2: cycle 5, day 2-Lo

• Intu-Flow® 1x
• Prasara: 1x each series A flow

8:40

RPD 2-
RPT 8-
RPE 3-

Monday 1/3: cycle 5, day 3-Mod

• Intu-Flow® 2x
• FlowFit® level 3 for 14 min: 17 2/3 rounds, 1.26/min
• Century mills w/ 10lb CB, 10x10: 15-16 sec rest

RPD 2
RPT 9+
RPE 6
My grip became a little weak on the last couple reps of the last few sets. FlowFit® was a little slower, but more controlled than my last mod day.

Tuesday 1/4: cycle 5, day 4-Hi

• Intu-Flow® 3x
• FlowFit® level 3 for 14 min: 20 1/2 rounds, 1.46/min
• Century mills w/ 15lb CB, 10x10: 14-16 sec rest

RPD 3-
RPT 9-
RPE 9+
My grip gave out/failed on the last 2 sets around the 7th rep. Shouldn't have jumped up 2 reps like I did with the 10s, should have done a 12x9 instead of a 10x10.

Wednesday 1/5: cycle 6, day 1-No

• Intu-Flow® 2x

RPD 1
RPT 9
RPE 1+

Thursday 1/6: cycle 6, day 2-Lo

• Intu-Flow® 2x
• Prasara: 1x each series A flow

8:29

RPD 2+
RPT 8+
RPE 2+

Friday 1/7: cycle 6, day 3-Mod

• Intu-Flow® 2x
• FlowFit® level 3 for 16 min: 21 rounds, 1.32/min
• Century mills w/ 10lb CB, 9x12: 4-5 sec rest

RPD 3
RPT 9-
RPE 7-
My grip became weak on the last 2 reps.

Saturday 1/8-Sunday 1/9
GMB seminar in Monterey/Salinas at Prime and Wolf fitness

Monday 1/10: cycle 6, day 2-Lo (repeated)

• Intu-Flow® 2x
• Prasara: 1x each series A flow

8:43

RPD 3
RPT 8-
RPE 3-

Tuesday 1/11: cycle 6, day 3-Mod (repeated)

• Intu-Flow® 4x
• FlowFit® level 3 for 16 min: 21 1/2 rounds, 1.34/min
• Century mills w/ 10lb CB, 9x12: 6-7 sec rest

RPD 3-
RPT 9-
RPE 6+
Improved my average mill speed by a couple seconds from the last mini-cycle.

Wednesday 1/12: cycle 6, day 4-Hi

• Intu-Flow® 3x
• FlowFit® level 3 for 16 min: 25 1/2 rounds, 1.59/min
• Century mills w/ 15lb CB, 10x10: 14-16 sec rest

RPD 3-
RPT 9+
RPE 9+
Wow, what a difference! I was able to complete the 10x10 this time with very little discomfort and grip failure compared to last time. Progression!

Thursday 1/13: cycle 7, day 1-No

• Intu-Flow® 2x

RPD 1
RPT 9-
RPE 1+

Friday 1/14: cycle 7, day 2-Lo

• Intu-Flow® 1x
• Prasara: 1x each series A flow

8:52

RPD 1
RPT 8+
RPE 2+

Saturday 1/15: cycle 7, day 3-Mod

• Intu-Flow® 1x
• FlowFit® level 3 for 18 min: 25 1/2 rounds, 1.42/min
• Century mills w/ 10lb CB, 1x100: 7:03

RPD 3-
RPT 9-
RPE 7-
I did 5 consecutive sets of 20 reps with each hand, no rests! I was tired by the end, but my grip was still strong and I didn't go over an RPE 8! I think I'll be more than ready at the cert!

Sunday 1/16: cycle 7, day 4-Hi

• Intu-Flow® 1x
• FlowFit® level 3 for 18 min: 29 1/2 rounds, 1.64/min
• Century mills w/ 15lb CB, 1x100 attempt: 8:45

RPD 4
RPT 9
RPE 10+
Completed the 1st half of the century (10 reps each hand) with no choke. Had to take a few rests (about 45 sec total) during the 2nd half with full to half choke. If I had choked up from the beginning I think I would have gotten a lot further with no rests. I definitely pushed today to my max effort level! A solid end to a great cycle.

[Joseph David]

Way to kick a$% Angela !!!

[AngelaF]

New Cycle

Monday 1/17: cycle 1, day 1-No

• Intu-Flow® x1

RPD 1
RPT 8+
RPE 1
A little sore in my hips and upper body from my grand finale yesterday. I've tweaked something in my elbow...when I elevate it overhead or while laying down and bend my forearm down, something in my elbow pops. It's an RPD 5, feels like a tendon or some air popping in the joint. I spent about 10 minutes playing with it and slowly bending it overhead in different directions. It seems to get a little better with slow, controlled movement.

Tuesday 1/18: cycle 1, day 2-Lo

• Intu-Flow® x2
• Prasara: 1x each series A flow

7:57

RPD 2-
RPT 9
RPE 3+
Less sore today, elbow is still popping when elevated but it is a little better.

Wednesday 1/19: cycle 1, day 3-Mod

• Intu-Flow® x2
• FlowFit® level 4 for 6 min: 7 rounds, 1.17/min
• Century hammers w/ 10lb CB, 18x6: 39-41 sec rest

RPD 2-
RPT 8-
RPE 5

Thursday 1/20: cycle 1, day 4-Hi

• Intu-Flow® x3
• FlowFit® level 4 for 6 min: 8 1/3 rounds, 1.39/min
• Century hammers w/ 15lb CB, 20x5: 41-43 sec rest

RPD 2-
RPT 8-
RPE 7+
Not too challenging with such a long break between hammer sets, but the 15s definitely yank me around more than the 10s.

Friday 1/21: cycle 2, day 1-No

• Intu-Flow® x1

RPD 1+
RPT 9
RPE 1
I was surprisingly very sore from the hammer swings yesterday. My butt, back, and lats! A true testament to the growing I have to do over this cycle!

Saturday 1/22: cycle 2, day 2-Lo

• Intu-Flow® x1
• Prasara: 1x each series A flow

7:40

RPD 1+
RPT 8+
RPE 3
Still a little sore today, but much better than yesterday, the Prasara definitely helped. I have the bad habit of not moving enough on days I'm sore from previous workouts.

Sunday 1/23: cycle 2, day 3-Mod

• Intu-Flow® x1
• FlowFit® level 4 for 8 min: 9 1/3 rounds, 1.17/min
• Century hammers w/ 10lb CB, 15x7: 33-35 sec rest

RPD 2+
RPT 8
RPE 5+

Monday 1/24: cycle 2, day 4-Hi

• Intu-Flow® x2
• FlowFit® level 4 for 8 min: 10 5/6 rounds, 1.35/min
• Century hammers w/ 15lb CB, 18x6: 38-40 sec rest

RPD 2+
RPT 8+
RPE 8-
Much better hammers this time, I was able to use the extra weight to improve my form and continue the flow of movement rather than yank me around.

[AngelaF]

Tuesday 1/25: cycle 3, day 1-No
Intu-Flow® 2x
RPD 1+
RPT 9-
RPE 2-

Wednesday 1/26: cycle 3, day 2-Lo

• Intu-Flow® 2x
• Prasara: 1x each flow

8:00

• 5 min shin creep & shin roll practice

RPD 2
RPT 8
RPE 3

Thursday 1/27: cycle 3, day 3-Mod

• Intu-Flow® 3x
• Century hammers w/ 10lb CB, 13x8: 33-35 sec rest
• FlowFit® level 4 for 10 min: 11 5/6 rounds, 1.18/min

RPD 2-
RPT 8+
RPE 6
Hammers are becoming more fluid, but the 10s seem a little light causing difficulty with breath regulation.

Friday 1/28: cycle 3, day 4-Hi

• Intu-Flow® 2x
• Century hammers w/ 15lb CB, 15x7: 35-37 sec rest
• FlowFit® level 4 for 10 min: 14 1/6 rounds, 1.42/min

RPD 3-
RPT 8+
RPE 8+
By bedtime my arms (especially triceps) and core were sore.

Saturday 1/29: cycle 4, day 1-No
Intu-Flow® 1x
RPD 1+
RPT 8
RPE 1
Core and arms still a little sore today.

Sunday 1/30: cycle 4, day 2-Lo

• Intu-Flow® 1x
• Prasara: 1x each flow

7:17

• 10 min shin roll, squat creep, & knee switch practice

RPD 2
RPT 8
RPE 3

Monday 1/31: cycle 4, day 3-Mod

• Intu-Flow® 2x
• Century hammers w/ 10lb CB, 12x9: 31-33 sec rest
• FlowFit® level 4 for 12 min: 15 2/3 rounds, 1.33/min

RPD 2-
RPT 9-
RPE 7
I had much better core engagement, which eased the discomfort in my lower back during the hammer swings. FlowFit® starts becoming very difficult to maintain moderate effort around 12 minutes!

Tuesday 2/1: cycle 4, day 4-Hi

• Intu-Flow® 3x
• Century hammers w/ 15lb CB, 13x8: 35-36 sec rest
• FlowFit® level 4 for 12 min: 17 ½ rounds, 1.46/min

RPD 2+
RPT 8+
RPE 9
Pushed FlowFit® so hard today I was shaking by the end. It was hard to even stand up!

Wednesday 2/2: cycle 5, day 1-No
Intu-Flow® 2x
RPD 1
RPT 9-
RPE 2
My core was a little sore today, but much less than the last mini-cycle.

Thursday 2/3: cycle 5, day 2-Lo

• Intu-Flow® 2x
• Prasara: 1x each flow

7:30

RPD 2
RPT 9-
RPE 4-

Friday 2/4: cycle 5, day 3-Mod

• Intu-Flow® 1x
• Century hammers w/ 10lb CB, 10x10: 26-30 sec rest
• FlowFit® level 4 for 14 min on the beach: 16 2/3 rounds, 1.19/min

RPD 2
RPT 8
RPE 7
FlowFit® on the sand was MUCH harder than on solid ground! My muscles were absolutely fatigued by the end, even taking it slow and steady.

Saturday 2/5: cycle 5, day 4-Lo

• Intu-Flow® 1x
• Century hammers w/ 15lb CB, 12x9: 26-30 sec rest

RPD 3
RPT 8+
RPE 8+
I skipped my FlowFit® today because I’m on vacation and will be doing plenty of other things. But I didn’t miss my hammers! By the last few reps and sets my grip started slipping in the humid Florida heat!

Sunday 2/6: cycle 6, day 1-No
Missed Intu-Flow® today, too much sun!

Monday 2/7: cycle 6, day 2-Hi

• Intu-Flow® 1x
• 4 mile run with a full set of push-ups, pull-ups, and quad hops in between each mile

RPD 5-
RPT 7-
RPD 10+
This workout was a huge wakeup call after not practicing my running for months! I pushed to my extreme limits, definitely reached a new running threshold. It’s honestly been ages since I’ve ran more than 3 miles. There were definitely several points where I didn’t think I’d be able to continue.

Tuesday 2/8: cycle 6, day 3-Lo

• Intu-Flow® 1x
• Century hammers w/ 10lb CB, 9x12: 23-24 sec rest
• Long walk along the boardwalk and 7 mile slow bike ride

RPD 3
RPT 9+
RPE 3
I woke up from my afternoon nap in agonizing soreness, from head to toe! My back, shoulders, core, butt, and SHINS killed. A long session of Intu-Flow® definitely helped, but I haven’t been this sore in a long time. My body wasn’t ready for the unexpected nature of yesterday’s workout, and now I’m feeling the consequences!

Wednesday 2/9: cycle 6, day 4-No
Intu-Flow® 1x
RPD 3
RPT 9
RPE 1
Still extremely sore today, especially in my shins and upper body.

Thursday 2/10: cycle 7, day 1-Lo

• Intu-Flow® 1x
• Century hammers w/ 15lb CB, 10x10: 27-29 sec rest

RPD 3
RPT 9
RPE 3
Still sore…pathetic! Fatigued today from Monday’s torture, lack of sleep, and the long, stiff flight home. The hammers actually helped to release the remaining soreness in my shoulders.

Friday 2/11: cycle 7, day 2-Lo

• Intu-Flow® 2x
• Prasara: 1x each flow

7:30

RPD 1+
RPT 7+
RPE 3-
Back to normal…finally!

Saturday 2/12: cycle 7, day 3-Mod

• Intu-Flow® 1x
• Century hammers w/ 10lb CB, 1x100

4:39 (25/25 x 4)

• FlowFit® level 4 for 18 min: 24 rounds, 1.33/min

RPD 3-
RPT 9+
RPE 7+
18 min FlowFit® was brutal, started to zone-out towards the end. Handled the hammer century very well, my grip became a little weak towards the end from the handle digging into my palms.

Sunday 2/13: cycle 7, day 4-Hi

• Intu-Flow® 1x
• Century hammers w/ 15lb CB, 1x100

5:45 (3 rests total: 25/25 x 2, 25/25, 25/25)

• FlowFit® level 4 for 18 min: 27 1/6 rounds, 1.51/min

RPD 3+
RPT 9
RPE 10-
Very challenging end to this cycle, my grip was raw by the end of the hammers. I could barely move after FlowFit®.

This is the end of 3 months of FlowFit® and TBF century training with 10s and 15s! It has been an exciting and humbling journey. I’ll forever have mad respect for both FlowFit® and the 15s…they are no joke! I’ll now do a cycle of TACFIT Warrior to help refine my mental/emotional preparedness for the Coach cert in March…I can’t wait!