12.7.10 - high Intensity

Intu-Flow - Intermediate

TacFit Echo - 90s/30s x2

Floor Slams

Quad Press

Dbl Rope Row

2h Shield casts

Crab walk

TacFit Kb Spetsnaz Cool Down

 

11.16.10 - TacFit Kb Spetsnaz - Pre-Recruit - day 23

Mod Intensity

Intu-Flow - morning

warm up

Pre-Recruit - 4 rounds

cool down 

11.15.10 - TacFit Kb Spetsnaz - Day 22 - redo

Low Intensity

warm up & Intu-Flow

Cool down

11.14.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 21 - redo

I took a few days off. starting the last micro cycle over

No Intensity

Intu-Flow

Warm up

11.10.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 22

Low Intensity

Warm Up

Cool Down

11.9.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 21

No Intensity

Morning Intu-flow

warm up

11.8.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 20

Morning Intu-Flow - me

High Intensity

warm up

Pre-Recruit - 4 rounds - 24kg me/Steven 16kg

Cool down

11.6.10 - TacFit KB Spetsnaz - Pre-Recruit Day 19

Moderate Intensity

warm Up

Pre-Recruit - 4 rounds - me the 24kg, steven 16kg 1-2 round, 20kg 3-4 rounds

Cool Down

11.5.10 - TacFit KB Spetsnaz - Pre-Recruit Day 18

Low Intensity

Warm Up

Cool Down

11.4.10 - TacFit KB Spetsnaz - Pre-Recruit Day 17

No Intensity

Warm Up

11.3.10 - TacFit KB Spetsnaz - Pre-Recruit Day 16

High Intensity - My goal on day 28 was to get 10 reps on all exercises on all rounds with the 24kg. With the exception of Flag Stirs(1l+1r=1 rep),  I hit 10 reps on the other 7 exercises on all 4 rounds. Maybe I will go for 15 on day 28, I don't know yet.

Warm Up

Pre-Recruit - 4 rounds of 8 exercises 30s/ea - 60s between rounds - 24kg for me, 16kg for Steven

Cool down

Added in the following poses

drill bit

locust

 

11.2.10 - TacFit KB Spetsnaz - Pre-Recruit Day 15

Moderate intensity

Warm Up

Pre-Recruit - 4 rounds of 8 exercises 30s/ea - 60s rest between rounds me 24kg, Steven 16kg

Cool Down

11.1.10 - TacFit KB Spetsnaz - Pre-recruit - Day 14

Low Intensity

Warm Up

Cool Down

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

No Intensity

Warm Up 

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

10.27.10 - TacFit KB Spetsnaz - Pre-recruit - Day 11

Moderate day

Warm Up

Pre-Recruit - 4 rounds  - i ned to move to the 24kg to keep RPE down

Cool Down

10.26.10 - TacFit KB Spetsnaz - Pre-recruit - Day 10

Low Intensity

Warm Up

Cool Down

10.25.10 - TacFit KB Spetsnaz - Pre-recruit - Day 9

Low Intensity

warm up

10.24.10 - TacFit KB Spetsnaz -Pre-Recruit - Day 8

Warm Up

Pre-Recruit - 4 rounds - Steven and I hit it hard.

Cool Down

10.23.10 - TacFit KB Spetsnaz - Pre-Recruit - Day 7

Moderate day

Warm up

Pre-recruit - 4 rounds with the 20kg, RPE 7. Steven Played football instead of lifting

Cool Down