30 June 2012 - Cycle 5 Moderate

Time under tension for strength / mass.

4/1 x 4
KB Rack Squat 24kg
CB Swipe 2x20lb
KB Clean & Jerk 24kg
CB Mill 20lb

RPE: 6.5

Comment: i starting to like 4/1 x 4.

28 June 2012 - Cycle 4 High

TACFIT Firefighter First Alarm Protocol 4.

Airborne Lunge 21/21
Spinal Rock Drop 13
Tadpole 8
Chin Up (Single Ring) 5

RPE: 8.5

Comment: Finally no more DOMS in my quads. However, RPE feels a bit low.

25 June 2012 - Cycle 4 Moderate

Revising my kettlebell basics.

4/1 x 4

Press 20kg
Quad Row / Plank Row 2x20kg
Bridge Press / Alternating Floor Press 2x20kg
Clean 20kg

RPE: 5.5

Comment: Quads are still aching from previous High session.

Free Program: Recuper8

Everybody who is interested in pain-free movement, download this free program courtesy of Scott Sonnon.

21 June 2012 - Cycle 3 High

TACFIT Firefighter First Alarm Protocol 3 (modified).

Trinity Squat Jump 9
Quad Clap 6
Plank Pull Hand / Foot 3

Only scored 14 rounds at 9-6-3. The remaining of the rounds were (4-7)-6-3.

RPE: 9.5

Comment: This protocol still sucks regardless of whether it is done with Pull Up or Plank Pull.

20 June 2012 - Cycle 3 Moderate

Flowfit Variation.

((40 x 6) + 1) x 4
Planche Press
1/4 Circle
Pistol
Springing Tripod 1H
Swing Plank
L-Sit Pike

RPE: 6

16 June 2012 - Cycle 2 High

TACFIT Firefighter First Alarm Protocol 2 (modified).

Pistol
Swing Plank
Alternating Switch
Tadpole

RPE: 9

Comment: Limited space, no access to equipment.

15 June 2012 - Cycle 2 Moderate

Flowfit variation.

((40 x 6) + 1) x 4
Planche Press
Sit Through Kick
Pistol
Springing Tripod 2H
Swing Plank
L-sit Pike

RPE: 6


Comment: Limited space.

12 June 2012 - Cycle 2 Moderate

Flowfit variation.

((40 x 6) + 1) x 4
Planche Press
Sit Through Kick
Pistol
Springing Tripod 2H
Swing Plank
L-sit Pike

RPE: 6

Comments: Lots of residual tension the past week.

05 June 2012 - Cycle 1 High

TACFIT Firefighter First Alarm Protocol 1 (modified).

Tuck Jump - Squat
Swing Plank
L-sit Pike
Tadpole

RPE: 9

Comment: Limited space, no equipment.

04 June 2012 - Cycle 1 Moderate

TACFIT Firefighter First Alarm Protocol 1 (modified).

Pistol
Swing Plank
L-sit Pike
Sit Through Kick
Plank Alternating H/F
Rolling Side Plank H/F

RPE: 6

Comment: Limited space.

01 June 2012 - Cycle 7 High

TACFIT Firefighter First Alarm Protocol 7 (modified).

Quad Hop / Quad Clap 8
Lunge Jump Switch / Airborne Switch 5/5
Continuous Switch / Alternating Switch 3/3
Rounds 1 to 4: level 3, rounds 5 onward: level 4
Rounds 1 to 19: 8-5-3, round 20: 12-8-5

RPE: 9

Comment: Limited space.