18 Feb 2013 - High

Primal Stress Protocol 5.

Leg Thread Press 13/12, 12/12
Rocca Decline 21, 18
Chin UP (single ring) 15, 17
Quad Clap 43, 43
Dolphin Vertical 18, 22

Esik's 5x5 Flow, 25lb Clubbell

2 rounds of:
Clockwork Squat 5/5
Shoulder Squat 5/5
Bent Arm Barbarian 5/5
Gama Shield Cast 5/5
Mill 5/5

Time: 7 min 02 sec

Comment: Fun flow.

RPE: 9

16 Feb 2013 - Moderate

TACGYM Fubar (modified).

Base Switch Alternating 4 min
Quad Sprawl 4 min
Neck Roll 4 min
Arm Screw Push Up 4 min

Comment: 4/1 x 4 allows me more time for each exercise and deeper practice into the nuances of each technique.

2H Clubbell Flow: 25lb,  1/1 rep each, 1 round per grip

Pendulum Front Lunge
Gama Shield Cast
Pendulum Cossack Squat
Gama Shield Cast
Pendulum Rear Lunge
Gama Shield Cast
Pendulum Squat
Gama Shield Cast

Comment: First time doing flows with Clubbell. Many reps of Front Pendulum, Side Pendulum and Gama Shield Cast in between variations of Lunges and Squats. Each round took about 1 minute.

RPE: 6

13 Feb 2013 - High

Primal Stress Protocol 4.

Quad Sprawl
Scorpion Press
Base Switch
Kick Thru Spinal Rock

Score: 11 rounds at 20 min 17 sec

RPE: 9

12 Feb 2013 - Moderate

TACGYM Snafu.

Angles Cossack
Crouch Roll
Ape Step
Backward/forward Tank

RPE: 6

9 Feb 2013 - High

TACFIT Accelerator

8kg med ball
Round 1: L1
Round 2: L2
Round 3 and 4: L3

RPE: 9

Comment: Very tough. Even just holding on to the ball is tough, due to the clamping of the hands on the ball.

8 Feb 2013 - Moderate

TACFIT Pillars

AMRAP 20 mins
T Press 5/5
Lunge Jump Switch 5/5
Cossack Warrior 5/5
Airborne Lunge 5/5
Pistol 5/5
Bear Kick 5/5

Score: 4 rounds in 21 min 30 sec

RPE: 7

Comment: Very metabolic even though not many rounds were done. 4/1 would be better for Moderate.

Another Day at the PIT

Another Day at the PIT

TACFIT India

Another Day at the PIT

5 Feb 2013 - Moderate

Primal Stress Protocol 4 (modified).

Quad Sprawl 4 min: 31
Scorpion Press 4 min: 13/13
Base Switch Alternating 4 min: 36/36
Kick Thru Spinal Rock 4 min: >58 (lost count)

RPE: 6

2 Feb 2013 - High

Primal Stress Protocol 3 (modified).

Quad Transformer 2
2H Springing Tripod 2/2
Extended Swing Plank 2/2
Spinal Rock Drop 2

Round 3: 3reps, round 20: 4 reps, other rounds 2 reps

Score: 20

TACFIT Pillars

2 rounds: round 1 - round 2

Push Up 5/5 - T Press 5/5
Forward Lunge 5/5 - Lunge Jump Switch 5/5
Side Lunge 5/5 - Cossack Lunge 5/5
Backward Lunge 5/5 - Airborne Lunge 5/5
Chinese Squat 5/5 - Pistol 5/5
Bear Squat 5/5 - Bear Kick 5/5

Time: 5 min 6 sec

RPE: 9

1 Feb 2013 - Moderate

Trial By Fire Components.

AMRAP 20 mins
1H Front Pendulum 20lb 7/7
1H Shield Cast 20lb 7/7
1H Side Pendulum 20lb 7/7

Score: 6 rounds in 19 min 44 sec

RPE: 6