Sunday, October 31, 2010

10.31.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 13

No Intensity

Warm Up 

Friday, October 29, 2010

10.29.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 12

High Intensity

warm up

Pre-recruit - 4 rounds - 24kg for me. A friend let me borrow his 16kg for Steven. Steven really is digging the program and really owned the 16kg tonight!

Cool Down

Wednesday, October 20, 2010

10.19.10 - TacFit Kb Spetsnaz - Pre-Recruit - Day 4

High Intensity 

Warm Up

Pre - Recruit - 20kg for me/Steven 20# KB

4 rounds of 8 exercises 30s ea/ 60s between rounds - gave all on all rounds RPE - 9

Cool down

The exercises

Kneeling Clean

pull-over

press

side rock-it

windmill low pull

flag stir

horn swing

2h - one leg deadlift

 

Tuesday, October 19, 2010

10.18.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 3

Moderate Intensity

Warm Up

Pre-Recruit - I used 20kg, Steven used 20# KB

Round 1 - Left side 

Round 2 - Right side

Round 3 - Left side 

Round 4 - Right side

Cool Down

Great session! sweating our asses off. Steven was surprised by the session

Saturday, October 16, 2010

10.16.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 1

Low Intenisty - Steven is starting this with me.

Warm Up

 

10.15.10 - Grunt Mission 3 - Day 84

High Intensity

Warm Up 3

Ex 1 - 6

Ex 2 - 5

Ex 3 - 4

Ex 4 - 3 - four rounds of 4

Ex 5 - 5

Ex 6 - 2

cool down 3

Grunt Missions complete! Onto TacFit KB Spetsnaz before it gets too cold outside to touch my KBs

Friday, October 15, 2010

10.14.10 - Grunt Mission 3 - Day 83

Moderate Intensity - used as strength - did pre-recruit KB Spetsnaz

KB Spetsnaz Warm Up

Pre-Recruit - 4 rounds of 8 exercises 30s ea - 60s between rounds

Kb Spetsnaz Cool Down

 

Wednesday, October 13, 2010

10.13.10 - Grunt Mission 3 - Day 82

Low Intensity

Warm Up 3

Cool Down 1, 2, & 3

I am still tried.

10.11.10 & 10.12.10

I was in NJ for a disaster recovery test for work. I woke up at 5:30 am on Monday and didn't get to bed until 10:00 am on Tuesday. To say the least that I was tired is an understatement. No training either day

Wednesday, October 6, 2010

10.6.10 - Grunt Mission 3 - Day 79

Moderate Intensity - I tried TacFit KB Spetsnaz Pre-recruit today

KB Spetsnaz Warm up

Pre-Recruit - 8 exercises 30s ea(single arm switch per round) 60s rest between rounds - 4 rounds

Spetsnaz Cool down

A really great workout. It states to start with a 16kg, however the lowest I have is 20kg so i used that. I found this rather challenging. However that could be beacuse I have been on TFC for 6 months. I am going to really enjoy this program

10.5.10 - Grunt Mission 3 - Day 78

Low Intensity

Warm Up 3

Cool Down 1, 2, & 3

Played around with KB Spetsnaz warm up and cool down

Sunday, October 3, 2010

10.3.10 - Grunt Mission 3 - Day 76

High Intensity - sore as hell from yesterday, but fought through it

warm up 3

ex 1 - 6 - a round of 7

ex 2 - 5

ex 3 - 4

ex 4 - 3 - 3 rounds of 4

ex 5 - 5

ex 6 - 2 - 2 rounds of 3 - still needs a lot of work

cool down 3

Saturday, October 2, 2010

10.2.10 - Grunt Mission 3 - Day 75

Moderate Intensity - used as strength day

Warm Up 3

BB MP - one clean the presses - 1x5 135#, 1x5 155# 1x5 165X, 1x3 175# - i felt weak on these

BB FSQ - clean from floor - just testing out the move  - 2x5 135#

KB Snatches - 1x5/5 24kg, 2x5/5 32kg - I haven't done these in so long.....

1/2 swingblade - 1x5/5 24kg - interesting movement

Cool Down 3