29 Jan 2013 - Moderate

Primal Stress Protocol 3 (modified).

Quad Transformer 4 min: 37
2H Springing Tripod 4 min: 9/9
Extended Swing Plank 4 min: 15/15
Spinal Rock Drop 4 min: 72

RPE: 6

26 Jan 2013 - High

Primal Stress Protocol 2 (modified).

Spinning Lunge 34/33
Swing Plank 28/27
Ape 44/44
Chin Up 37

Flowfit Variation

1 round of
Planche Press 5
Sit Thru Switch Press (Negativa Angola Switch) 5/5
Cossack Warrior 5/5
Rotating Bridge 5/5
Backward Ellipse 5
Cartwheel Lever (Au Queda De Rins) 5/5
Time: 4 min 20 sec

RPE: 9

25 Jan 2013 - Moderate

Trial By Fire Components.

AMRAP 20 mins
1H Front Pendulum 20lb 6/6
1H Shield Cast 20lb 6/6
1H Side Pendulum 20lb 6/6

Score: 6 rounds + Front Pendulum + Shield Cast in 20 min 17 sec

RPE: 6

22 Jan 2013 - Moderate

Primal Stress Protocol 2 (modified).

Spinning Lunge 29/29
Swing Plank 20/19
Ape 26/26
Forward Tank 71/71

RPE: 6

19 Jan 2013 - High

Primal Stress Protocol 1 (modified).

Lunge Jump Switch: 12 13 12 13 13 13 13 12.5
Plank Pull No Knee 9 9 7 8 7 7 6 5
Sit Thru 1/4 Circle 5.5 5 5 5 5 5 5 4.5
Arm Screw Press 4 3.5 3.5 3.5 3.5 3 3 3
Spinal Rock Drop 9 9 9 9 9 9 9 9
Tripod Overhead Twist 4.5 4.5 4.5 4.5 4.5 5 5 5

Score: 37

RPE: 9

18 Jan 2013 - Moderate

Trial By Fire Components.

AMRAP 20 mins
1H Front Pendulum 20lb 5/5
1H Shield Cast 20lb 5/5
1H Side Pendulum 20lb 5/5

Score: 7 rounds in 19 min 52 sec

RPE: 6

Random Thoughts - Possible Training Combinations

Sun - no
Mon - low
Tue - lower body mobility: TACGYM
Wed - no
Thurs - low
Fri - upper body mobility: Trial By Fire
Sat - high: TACFIT 26 or Firefighter First Alarm or Primal Stress

Or

Sun - no

Mon - low

Tue - lower body mobility: TACGYM

Wed - no

Thurs - low

Fri - Basic Strength

Sat - high: TACFIT 26 or Firefighter First Alarm or Primal Stress

Another Day at the PIT

15 Jan 2013 - Moderate

Primal Stress Protocol 1 (modified).

Airborne Lunge 2.5 min: 22/22
Plank Pull No Knee 2.5 min: 23
Sit Thru 1/4 Circle 2/5 min: 23/23
Arm Screw Press 2/5 min: 12/12
Spinal Rock Drop 2/5 min: 56
Tripod Overhead Twist 2/5 min: 20/20

RPE: 6

12 Jan 2013 - High

Primal Stress Protocol 6 (modified).

CB Double Side Semi 2x15lb 50/50
Box Jump Up Squat 50
CB 1H Jerk 15lb 25/25
CB Alternating Shield Cast 2x15lb 50/50

Time: 20 min 51 sec

RPE: 9

11 Jan 2013 - Moderate

AMRAP 20 mins.

Pistol 5/5
Swing Plank 5/5
Alternating Shield Cast 5/5

No of rounds: 7

RPE: 6

8 Jan 2013 - Moderate

Long Timed Sets.

Pistol 8 min: 22R/23L
Backward Ellipse 4 min: 36
1H Shield Cast 15lb 4 min: 23R/29L

RPE: 6

01 Jan 2013 - Moderate

Short Timed Sets Circuit x 2.

Pistol 3.5 min: 11/11, 11/12
Backward Ellipse 2.5 min: 22, 20
Commandos 1.5 min: 5/5, 5/5

RPE: 6