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Conventional strength training day
all PRs except bench
Squats 145lbs 5x5
OH Press 90lbs 5x5
Bench 95lbs 5x5
BB Rows 115lbs 5x5
Deadlift 185lbs 1x5
Intu-Flow® beginner in the evening after work
Yesterday
Intu-Flow® beginner
3 Rounds Forward Pressure
Beginner level breakdown of spinal rocks (slow back 1 vertebrate at a time back up as far as possible 10 times)
Intu-Flow® Beginner level reps=age... So 23reps
Last edited by Mordecai; 12-16-2011 at 09:31 AM.
Starting TACFIT Spetznas Monday 7x4 Pre-recruit level
Day1: No Intensity
Intu-Flow® LEVEL 1 Spetsnas warmup out if my flexibility range for now
Day 2: Low intensity
Intu-Flow® beginner and Spetznas CoolDown
RPT: 8
RPE: 4
RPD: 2
Day 3 FAILED could not complete due to numbness and loss of hand strength... Off to see a doctor 2nd time this happened using a 16kg bell and was keeping at RPE of 5(first round then fail) until I figure out what is wrong switching to Commando to see if it helps
Gotta live my EMT friends... Neuro issue needs physical therapy
Last edited by Mordecai; 05-09-2012 at 11:07 AM. Reason: Adding info
Resetting my 7day wave Monday and starting TCMDOA
Today was Intu-Flow® Beginner and a run through of the Recruit level instructional with 5-10 reps of each
StArt of TACFIT Commando A 7x4
Day 1 Mobility
RPT: 8
RPE: 2
RPD: 2
Intu-Flow Beginner after work
Day 2 Low Intensity
TCMDOA Warmup + CoolDown
RRT 8
RPE 4
RPD 3
Day 3 Mod Intensity
RPT 7
RPE 10
RPD 4
Failed after sit through knee and puked
Modifying schedule to go as long as it takes to complete TCMDO A Recruit 4 weeks in a row at appropriate levels
Side note: did good for moving 280lbs in ways I'm not used to
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