13 Feb 2012
Sierra (Moderate)
Backward Lunge
Rocca Press
Parallel Bar L-Sit Pike
Tadpole
RPE: 6
15 Feb 2012
Sierra (High)
Lunge Jump Switch
Rocca Press
Spinal Rock Shin Box
Tadpole
RPE: 9
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13 Feb 2012
Sierra (Moderate)
Backward Lunge
Rocca Press
Parallel Bar L-Sit Pike
Tadpole
RPE: 6
15 Feb 2012
Sierra (High)
Lunge Jump Switch
Rocca Press
Spinal Rock Shin Box
Tadpole
RPE: 9
18 Feb 2012
Weightlifting Course (Moderate)
21 Feb 2012
Tango (Moderate)
Rocca Press
L-Sit Pike
Tadpole
Ape
RPE: 6
22 Feb 2012
Tango (High)
Planche Press
L-Sit Pike
Tadpole
Ape
RPE: 9
25 Feb 2012
Uniform
Backward Ellipse 4
Tadpole 3
Plank Pull Squat 2
RPE: 6
27 Feb 2012
Uniform
Backward Ellipse / Swing Plank 6 to 8
Tadpole 4 to 5
Plank Pull Squat 3
RPE: 9
Comment: Too much upper body. Tadpole to be replaced with another exercise with more lower body.
03 Mar 2012
TFFFA Protocol 1 (Moderate)
Levels 3 and 4
RPE: 6
05 Mar 2012
Victor (High)
Burpee Tuck Jump 8
Planche Press 13
Lunge Jump Switch 21/21
RPE: 9
08 Mar 2012
FlowFit® Variation for Strength/Mass
(40 sec x 6 + 1 min) x 4 rounds
Rocca Press
Base Switch
Assisted Pistol
Tripod Extension
Swing Plank
L-Sit Pike
RPE: 6
09 Mar 2012
Whiskey (High)
Alternating Switch
Spinal Rock Tuck Jump
Planche Press
Arm Screw Press
RPE: 9
15 Mar 2012
FlowFit® Variation for Strength/Mass
(40 x 6 + 1) x 4
Rocca Press
Base Switch
Pistol
Tripod Extension/Springing Tripod 1H
Swing Plank
L-Sit Pike
RPE: 6
16 Mar 2012
Xray (High)
Side Tuck Jump Squat 30
Swing Plank 20
Planche Press 10
Spiderman Press 5/5
RPE: 9
19 Mar 2012
FlowFit® Variation for Strength/Mass
(40 x 6 + 1) x 4
Rocca Press
Sit Through 1/4 Circle
Pistol
Springing Tripod 1H
Swing Plank
L-Sit Pike
RPE: 6.5
20 Mar 2012
Yankee (High)
Planche Press
Lunge Jump Switch
Quad Hop/Clap
Tadpole
RPE: 9
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