30 Mar 2013 - High

15lb Clubbells:

10 mins: 30 sec x 5 exercises x 4 rounds (no putting the weights on the floor):
Double Front Swing 30 sec
Double Front Pendulum 30 sec
Double Arm Cast 30 sec
Double Technical Swipe 30 secDouble Swipe 30 sec

10 mins: 30 sec x 5 exercises x 4 rounds (no putting the weights on the floor, 1 hand switch):

1H Side Swing 30 sec

1H Side Pendulum 30 sec

1H Shield Cast 30 sec

1H Technical Mill 30 sec

1H Mill 30 sec

RPE: 9

Comment: Cardio still okay but grip was failing miserably at the end of the Mill components.

29 Mar 2013 - Moderate

Decided to do some intuitive training. Feeling a little bored with the 6 protocols. :P Also i decided that i need to spend a lot more time with the 15s before focusing on the 20s. While 2H exercise have improved in leaps and bounds over the past year, singles and doubles still have a lot to improve on.

15lb Clubbells:

AMRAP 10 mins (no putting the weights on the floor):
Double Front Swing 5
Double Front Pendulum 5
Double Arm Cast 5
Double Technical Swipe 5
Double Swipe 5

AMRAP 10 mins (no putting the weights on the floor, 1 hand switch):

1H Side Swing 5

1H Side Pendulum 5

1H Shield Cast 5

1H Technical Mill 5

1H Mill 5

RPE: 6

26 Mar 2013 - Moderate

Clubbell 126 for TBF (protocol 1 modified).

Comment: Back to the drawing board. The previous progression was too "tough" with 4 minutes straight of one movement with 20lb.

With 20lb:

20/10 x 8:
Double Front Swing: 10
Double Front Pendulum: 6
Double Arm Cast: 5
Double Technical Swipe: 4

Double Front Swing: 10

Double Front Pendulum: 6

Double Arm Cast: 3

Double Technical Swipe: 4

20/10 x 8:

1H Side Swing: 9R

1H Side Pendulum: 7R

1H Shield Cast: 7R

1H Technical Mill: 4R

1H Side Swing: 9L

1H Side Pendulum: 8L

1H Shield Cast: 7L

1H Technical Mill: 4L

20/10 x 8:

1H Side Swing: 9R

1H Side Pendulum: 7R

1H Shield Cast: 7R

1H Technical Mill: 4R

1H Side Swing: 8L

1H Side Pendulum: 8L

1H Shield Cast: 7L

1H Technical Mill: 4L

20/10 x 8:

Double Front Swing: 10

Double Front Pendulum: 6

Double Arm Cast: 5

Double Technical Swipe: 4

Double Front Swing: 10

Double Front Pendulum: 6

Double Arm Cast: 5

Double Technical Swipe: 4

RPE: 6.5

23 Mar 2013 - High

CB 126 for TBF (protocol 2).

Double Front Pendulum 2x20lb: 62
Double Technical Swipe 2x20lb: 29
1H Side Pendulum 20lb: 36/40
1H Technical Mill 20lb: 19/22

1H Mill 20lb (1 min/1 min): 23/23
1H Mill 15lb (8 min switch hands every minute): 28/min
RPE: 9

Comment: Wickedly hard on the grip: technical swipe and technical mill.

22 Mar 2013 - Moderate

CB 126 for TBF (protocol 2).

Double Front Pendulum 2x15lb: 64
Double Technical Swipe 2x15lb: 40
1H Side Pendulum 15lb: 40/43
1H Technical Mill 15lb: 26/26

RPE: 6

19 Mar 2013 - Moderate

CB 126 for TBF (protocol 2).

Double Front Pendulum 2x15lb: 60
Double Technical Swipe 2x15lb: 38
1H Side Pendulum 15lb: 40/41
1H Technical Mill 15lb: 26/26

RPE: 6

16 Mar 2013 - High

Clubbell 126 for TBF (protocol 1).

Double Front Swing 2x20lb: 9 9 8 9 9 9 9 9
Double Arm Cast 2x20lb: 8 6 5 5 5 5 6 6
1H Side Swing 20lb: 7R 7L 7R 8L 8R 7L 8R 7L
1H Shield Cast 20lb: 9R 10L 10R 10L 10R 10L 10R 10L
RPE: 8.5

Comment: the doubles are hard but the singles are not so hard.

15 Mar 2013 - Moderate

Clubbell 126 for TBF (protocol 1).

Double Front Swing 2x15lb: 10 10 9 10 10 10 10 10
Double Arm Cast 2x15lb: 7 7 7 6 7 7 7 7
1H Side Swing 15lb: 9R 9L 9R 9L 9R 9L 9R 9L
1H Shield Cast 15lb: 8R 8L 8R 8L 8R 8L 8R 8L

RPE: 6

12 Mar 2013 - Moderate

Clubbell 126 for TBF (protocol 1).

Intro: i have just created a 6 step progression using the 6 TACFIT protocols to end in the full Trial By Fire at Protocol 6.

Double Front Swing 2x15lb: 10 9 10 10 10 10 10 10
Double Arm Cast 2x15lb: 7 5 5 4 5 6 6 6
1H Side Swing 15lb: 9R 9L 9R 9L 9R 9L 9R 9L
1H Shield Cast 15lb: 8R 8L 8R 8L 8R 8L 8R 8L

RPE: 6

8 Mar 2013 - Moderate

AMRAP 20 mins, switch hands every round:

Side Semi Swing 5R/5L
Side Semi Pendulum 5R/5L
Clockwork Squat 5R/5L
Alternating Shield Cast 5F/5R
Mill 5F/5R

Score: 8 rounds

RPE: 6.5

Comment: AMRAP is really better for swinging movements. Much volume can be done.