6.8.11 - No Intensity

Strain Prevention

Healing Staff

6.7.11 - high intensity

Basketball with boys

Healing Staff

TacFit Lima - for time

100 Mountain Climbers - 1L+1R = 1 rep
100 Med ball floor slams - 8# med ball
100 clubbell dbl swipes - 2x15#s
finished in 14:55

Sleeping warrior
Rabbit
camel
sleeping warrior
arm threads
down dog
up dog

6.3.11 - low day

Intu-Flow - nice and slow. about a 30min session

6.1.11 - Mod Day

Intu-Flow

A1. DBL MP 24Kgs - 3x8
A2. Alt Rows 24Kgs - 3x8

Figure 8 Shield casts - 3x4l/r - Bruiser

Prasara cool down

5.6.11 - TFW - Pre-Recruit - C6D3

Moderate Intensity

Warm Up

Exercise 1: 7,7,7,7,7,7,7,7 [7]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6

Exercise 2: 4,4,4,4,4,4,4,4 [4]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6

Exercise 3: 8,8,8,8,8,8,8,8 [8]
HRbpm: 100 RPT: 8 RPD: 3 RPE: 6

Exercise 4: 2,2,2,2,2,1,1,1 [1]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6

Exercise 5: 2,2,2,2,2,2,2,2 [2]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6

Exercise 6: 4,4,4,4,4,4,4,4 [4]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6

TACFIT SCORE: 26
Average HRbpm: 98.33
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Sent from my iPod

Cool Down

5.5.11 - TFW - Pre-Recruit - C6D2

Low Intensity

Strain Prevention

Hip Openers

Stress Conversion

5.4.11 - TFW - Pre-Recruit - C6D1

No Intensity

Strain Prevention

5.3.11 - TFW - Pre-Recruit - C5D4

High Intensity

Warm Up

TACFIT SESSION REPORT [20/10X8+60]

Exercise 1: 10,10,10,9,9,9,10,10 [9]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6

Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6

Exercise 3: 11,11,11,11,11,11,11,11 [11]
HRbpm: 130 RPT: 8 RPD: 3 RPE: 6

Exercise 4: 3,3,3,3,3,3,3,3 [3]
HRbpm: 140 RPT: 8 RPD: 3 RPE: 6

Exercise 5: 4,4,3,3,4,3,3,3 [3]
HRbpm: 150 RPT: 8 RPD: 3 RPE: 6

Exercise 6: 6,6,6,6,6,6,6,6 [6]
HRbpm: 150 RPT: 8 RPD: 3 RPE: 6

TACFIT SCORE: 37
Average HRbpm: 131.67
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Sent from my iPod

Cool Down

4.25.11 - TFW - Pre-Recruit - C4D1

No Intensity

Strain Prevention

4.24.11 - TFW - Pre-Recruit - C3D4

High Intensity

Warm Up

Exercise 1: 8,10,9,9,9,8,8,9  [8]
HRbpm: 1  RPT: 8  RPD: 3  RPE:  6

Exercise 2: 5,5,5,5,5,5,5,5  [5]
HRbpm: 1   RPT: 8  RPD: 3  RPE:  6

Exercise 3: 10,10,10,10,10,10,10,9  [9]
HRbpm: 1   RPT: 8  RPD: 3  RPE:  6

Exercise 4: 2,2,2,2,2,2,2,2  [2]
HRbpm: 1   RPT: 8  RPD: 3  RPE:  6

Exercise 5: 3,3,3,3,3,3,3,3  [3]
HRbpm: 1   RPT: 8  RPD: 3  RPE:  6

Exercise 6: 6,6,5,5,5,5,5,5  [5]
HRbpm: 1   RPT: 8  RPD: 3  RPE:  6

TACFIT SCORE: 32
Average HRbpm: 1.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00


Sent from my iPod

Cool Down

Floor Scorpion

4.23.11 - TFW - Pre-Recruit - C3D3

Mod Intensity - I used the new TacFit Timer for my Ipod Touch - awesome app

Warm Up

TACFIT SESSION REPORT [20/10X8+60]

Exercise 1: 6,6,6,6,6,6,6,6  [6]
HRbpm: 0  RPT: 8  RPD: 3  RPE:  6

Exercise 2: 4,4,4,4,4,4,4,4  [4]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 3: 6,7,7,7,7,7,7,7  [6]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 4: 2,2,2,1,1,1,1,1  [1]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 5: 2,2,2,2,2,2,2,2  [2]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

Exercise 6: 4,4,4,4,4,4,4,4  [4]
HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

TACFIT SCORE: 23
Average HRbpm: 0.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00


Sent from my iPod

Cool Down

4.22.11 - TFW - Pre-Recruit - C3D2

Low intensity

Strain Prevention

Stress Conversion

4.20.11 - TFW - Pre-Recruit - C3D1

No Intensity

Strain Prevention

4.19.11 - TFW - Pre-Recruit - C2D4

high intensity

Warm up

ex1. - 7
ex2. - 4
ex3. - 8
ex4. - 2
ex5. - 3
ex6. - 5


Cool down

4.18.11 - TFW - Pre-Recruit - C2D3

Mod Intensity

Warm up

Didn't keep score on any of the 6 exercises. Worked on both exercise 4 & 5, I suck at them.

Cool Down

4.17.11 - TFW - Pre-Recruit - C2D2

Low Intensity

Strain Prevention

Stress Conversion

4.16.11 - TFW - Pre-Recruit - C2D1

No Intensity

Strain Prevention

4.14.11 - TFW - Pre-Recruit - C1D4

high intensity

Warm up

ex1. - 6
ex2. - 4
ex3. - 7
ex4. - 2
ex5. - 3
ex6. - 4


Cool down

4.13.11 - TFW - Pre-Recruit - C1D3

Mode Intensity

Warm Up

Didn't track score - After 3 months of mass building, I lost some of the mobility i gain while doing TFC.

Cool Down

4.12.11 - TFW - Pre-Recruit - C1D2

Low Intensity

Strain Prevention

Stress Conversion