TacFit Firefighter - First Alarm

[Health First Fitness UK]

15/07/2012 - TacFit Master Class in London.


Cycle9 day1 16/07/2012 - Mod


I've decided to incorporate a second Moderate day into my schedule, my focus for this day will be two handed heavy Clubbell® training and Pull-up/Muscle-up strength development


Barbarian Squat 35lb
5/5/5/5/5
Gamma Cast 35lb & 45lb
5/5/5/5/5 & 5/5/5
Pull-ups 5/4/3
Dips 10/10/10
Dip to pull-up transition
10/10/10


T=7-8, E=6, D=1


Cycle9 day1 17/07/2012 - Mod2
Jump Squat 10/10/10/10/10/10
Swinging Plank 5/5/5/5/5/5
Spinal Rock knee drop 4/4/4/4/4/4
Leg swoop 4/4/4/4/3.5/4
Superman Plank 4/4/4/4/4/4
Rolling side plank -starfish 4/4/4/4/4/4


HR= 51, 110, 120, 120, 132, 130


T=7-8, E=6, D=1

18/07/2012 Missed my workout today because I spent that time helping a friend by listening to to her talking about the emotional challenges which she is having at present. She was very grateful for me listening to her and said that it helped her to realise what she is grateful for and how talking to me helped her to see how her challenges are actually opportunities. I was glad that by missing my workout I had helped her!


Cycle9 day2 - 19/07/2012 - Hi


KB Clean 110
Gamma Cast 66
Power chamber negative Pull-ups 39
Sprawl Burpee 53


HR= 60, 120, 112, 120, 136


T=7-8, E=8, D=1

[Health First Fitness UK]

Cycle9 day3 - 20/07/2012 - No
Joint Mobility


Cycle9 day4 - 21/07/2012 - Low
Compensations
Flock of pigeons
Windshield wiper
Shin box to Pigeon
shin box switch extension
Standing shin box to Pigeon
Wind releasing pose left & right


Cycle10 day1 - 22/07/2012 - Mod 1


Flag Press & squat 5/5/5/5/5/5
Gamma Cast 6/6/6/6
Pull-ups 3/3/3/3/3/3/3/2/2/2
Pull-up to Dip transition 10/10/10


Cycle10 day2 - 23/07/2012 - Mod 2
TUT 30secs per exercise
Jump Squats 12/12/12/12/12/12
Spinal Rock knee drop 7/7/7/7/7/6
Leg Swoop 8/8/8/8/8/8
Superman 6/6/6/6/6/6


T=7, E=7-8, D=2
HR 60/112/124/128/140/126/112


Cycle 10 day3 - 24/07/2012 - Hi
EMOTM
Ball of foot squat 15
10 Quad hops
3 Spinal Rock - Knee drops - changed from pull-ups due to having a ripped callous on my left hand.


20 rounds in 20 minutes


T=8, E=8, D=1


Cycle10 day4 - 25/07/2012 - No
Joint Mobility


Cycle10 day5 - 26/07/2012 -Low
Compensations
Flock of pigeons
Windshield wiper
Shin box to Pigeon
shin box switch extension
Standing shin box to Pigeon
Wind releasing pose left & right


Cycle11 day1 - 28/07/2012 - Mod
Pull-ups 5/5/4/4/3/3
Flag Press & Squat 5/5/3/3
Gamma shield Cast 5/5/5/5
Pull-up to dip transition 10/10/10


T=8, E=6, D=1

[Health First Fitness UK]

Cycle 11 day2 - 30/07/2012 - Hi
Jumpswitch Lunge 21
Spinal Rock straddle 13
Sprawl Tadpole 8
Pull-ups

4 rounds in 20mins
T= 8, E=8-9, D=1
HR 51, 120
This was a challenging workout and really pushed me, the jump switch lunges were brutal. My technique has improved a lot on the tadpole sprawls.

Cycle11 day3 - 31/07/2012 - No
Joint mobility


Cycle11 day4 - 01/08/2012
Compensations
Flock of pigeons
Windshield wiper
Shin box to Pigeon
shin box switch extension
Standing shin box to Pigeon
Wind releasing pose left & right

[Health First Fitness UK]

Cycle 12 day1 - 02/08/2012 - Mod
Pull-ups 5/5/4/4/3/3
Flag Press & Squat 5/5/3/3
Gamma shield Cast 5/5/5/5
Pull-up to dip transition 10/10/10


Mills 5rounds 5 reps each side, 1 round for 3 reps each side, 1 round for 2reps each side


T=8, E=6, D=1


Cycle12 day2 -03/08/2012 - High
Lateral Box Jump 32/34
Burpee pull-ups 13/13
KB figure 8s 20/20
KB swing 60/60
Spiderman push-ups 36/36


T=8, E=8, D=2


Cycle12 day3 - 04/08/2012 - No
Joint mobility


Cycle12 day4 - 06/08/2012 - Low
Compensations
Flock of pigeons
Windshield wiper
Shin box to Pigeon
shin box switch extension
Standing shin box to Pigeon
Wind releasing pose left & right


Cycle13 day1 - 07/08/2012
Mills 35lb 10 sets 5 reps each arm
Pull-ups 5/5/2
Flag cast & Squat 5/5/5/5


Cycle14 day2 - 08/08/2012
starting HR 56Bpm
50 Box jumps
50 Pull-ups
50 Clubbell® Side semis
25 KB Push press off each arm
Total time=28:20
Final HR 108 Bpm


Appointment with Chiropractor - left SI joint adjustment.


Cycle14 day3 - 09/08/2012
Joint Mobility
Felt really great, my back bend felt deeper and shoulder mobility feels as though it has increased in overhead position.

[Health First Fitness UK]

Cycle14 day4 - 10/08/2012 - Low
compensations
Flock of pigeons
Windshield wiper
Shin box to Pigeon
shin box switch extension
Standing shin box to Pigeon
Wind releasing pose left & right

Cycle15 day1 - 11/08/2012 - Mod
Mills with 25lb Clubbell® 10sets 20reps off each arm

Flag cast & squat 45lb Clubbell®
Left Grip 5/4
Right Grip 5/4


Pull-ups 5/4/3

Gamma shield cast 35lb
Left Grip 12/12/12
Right Grip 12/12/12

Cycle15 day1 - 13/08/2012 - Mod
Squat jumps 12/12/12/12//12/12
Swinging Plank 8/8/8/8/8/8
Spinal Rock knee-drop 4/5/4/4/4/4
Leg swoop 8/8/6/6/6/6
Superman Plank 10/10/10/10/10/10
Starfish 10/8/8/8/8/8

HR - 96/116/132/132/140/126/132
T=7, E=8-9, D=1

Cycle15 day3 - 15/08/2012 - High
EMOTM
8 Quad hops
5/5 Jump switch lunges
3/3 Leg swoop

T=7-8, E=10, D=1
HR= 160


This was a great workout, the hardest I have trained for a long time!

[Health First Fitness UK]

Cycle15 day:3 - 16/08/2012 - No
Joint mobility


Cycle15 day4 - 17/08/2012 - low
compensations
Flock of pigeons
Windshield wiper
Shin box to Pigeon
shin box switch extension
Standing shin box to Pigeon
Wind releasing pose left & right


Cycle16 day1 -20/08/2012
Mills with 25lb Clubbell® 10sets 22reps off each arm


Flag cast & squat 45lb Clubbell®
Left Grip 5/4
Right Grip 5/4


Pull-ups 5/4/3


Gamma shield cast 35lb
Left Grip 12/12/12
Right Grip 12/12/12
T=8, E=6-7, D=1

Cycle16 day2 -21/08/2012 - High
4/1x4
Goblet squat 96
Gamma Cast 90
Spider Press 96
Tadpole 80

Start HR 76
Finish HR 134
T=7-8, E=8, D=1

Cycle16 day3 - 22/08/2012- No
Joint mobility +

Squat jumps 10/10/10/10/10/10
Swinging Plank 3/3/3/3/3/3
Spinal Rock knee-drop 4/4/4/4/4/4
Leg swoop 4/4/4/4/4/4
Superman Plank 4/4/4/4/4/4
Starfish 4/4/4/4/4/4
HR- 112,116,120,124,120,116
T=8, E=6, D=1


Cycle16 day 4 - 23/08/2012 - Low
compensations
Flock of pigeons
Windshield wiper
Shin box to Pigeon
shin box switch extension
Standing shin box to Pigeon
Wind releasing pose left & right

[Health First Fitness UK]

Cycle17 day1 - 25/08/2012 - Mod
Mills with 25lb Clubbell®
10 sets of 25 reps off each arm


Flag cast & Squat
L = 5/5/4
R = 5/5/4


Gamma Cast
L= 10/10/10
R= 10/10/10


Pull-ups 5/4/3


30 secs TUT
Squat jumps 10/14/12/12/12/12
Swinging Plank 6/7/6/6/6/4
Spinal Rock knee-drop 7/7/7/7/7/7
Leg swoop 6/6/6/6/6/6
Superman Plank 5/5/5/5/5/4.5
Starfish 5/4.5/4.5/4/3.5/4.5


T=7-8, E=7-8, D=1
HR= 60/120/128/132/134/136/124

[Health First Fitness UK]

Cycle17 day2 - 26/08/2012 - Mod
30 secs TUT
Squat jumps 10/14/12/12/12/12
Swinging Plank 6/7/6/6/6/4
Spinal Rock knee-drop 7/7/7/7/7/7
Leg swoop 6/6/6/6/6/6
Superman Plank 5/5/5/5/5/4.5
Starfish 5/4.5/4.5/4/3.5/4.5


T=7-8, E=7-8, D=1
HR= 60/120/128/132/134/136/124


Cycle17 day 3 - 28/08/2012 - Mod
Mills with 25lb
8 sets 30 reps off each arm
Flag Cast & Squat
L= 6/5
R=6/5
Gamma Cast
L=10/10/10
R=10/10/10
Pull-ups 10reps 5secs per rep 30 secs recovery between reps


Cycle 17 day4 - 29/08/2012 - High
EMOTM
15 Ball of Foot Squats
10 Quad hops
5 Pull-ups


T=7-8, E=10, D=1
HR 68/144


Cycle 17 day - 30/08/2012 - No
Joint Mobiliy

[Health First Fitness UK]

Cycle 18 day 1 -31/08/2012 - Mod.
Clubbell® Mills 25lb
4 x 4mins work/ 1min recovery


Cycle 18 day 2 - 01/09/2012 - High
AMRAP in 20mins
21 Jump Switch Lunges
13 Spinal rocks
8 Tadpole Sprawls
5 Pull ups


6 rounds + Lunges
T=8, E=8, D=1


Cycle 18 day 3 - 02/09/2012 - No
Joint Mobility


Cycle 18 day 4 - 03/09/2012 - Low
compensations
Flock of pigeons
Windshield wiper
Shin box to Pigeon
shin box switch extension
Standing shin box to Pigeon
Wind releasing pose left & right


Cycle 19 day 1 - 04/09/2012 - Mod
Clubbell® Mills 25lb
4 x 4mins work/ 1min recovery
T= 8, E=6, D=1


Cycle 19 day 2-05/09/2012 - Mod
Squat jumps 12/12/12/12/12/12/12
Swinging Plank 5/5/5/5/55
Spinal Rock knee-drop 7/7/7/7/7/7
Leg swoop 3/3/3/3/3)
Superman Plank 4/4/4/4/4/4
Starfish 4/4/4/4/4/4


Cycle 19 day 3- 06/09/2012 - High
[90/30 x 5]x2
Lateral box jump 20/18
Burpee Pull-up 13/14
KB Figure 8s 20/20
KB Swing 80/70
Spiderman pushup 30/38
T=8, E=8, D=1
HR=68Bpm, 120Bpm, 100Bpm

[Health First Fitness UK]

Cycle 19 day 4- 07/09/2012 - No
Joint Mobility


Cycle 19 day 1 - 08/09/2012 - Low
compensations
Flock of pigeons
Windshield wiper
Shin box to Pigeon
shin box switch extension
Standing shin box to Pigeon
Wind releasing pose left & right


Cycle 20 day 1 - 09/09/2012 - Mod


5mins/1min x 5 of 25lb Clubbell® mills
On the final round I stopped approx. half way due to blisters.
Took a chunk out of my forehead by head butting a door frame.


Cycle 20 day2 - 10/09/2012
Not feeling on it today, so just joint Mobility training plus presenting a TacFit Session.