Moderate Intensity - 26 July 2014

TACFIT FIREFIGHTER

Saturday 26th July
Tacfit Firefighter First Alarm
Cycle 8 - Day 29 of 93

 


 Info INFO

The Plan

  • Stage 1 - COMPLETED - Details HERE.
  • Stage 2 - Start with The Tacfit Firefighter Challenge. COMPLETED
  • Complete all 23 cycles of Tacfit Fire Fighter First Alarm at Proby Level (Level 2). Day 29 of 93

 Data DATA

MORNING

Resting Heart Rate - 45bpm

Warmup - Specific to this workouk - 6 mins

Workout– Tacfit Firefighter First Alarm - Strength (TUT20)– Fire Fighter / Proby (Level 3 /2) – Bodyweight - 18 mins (20ish minutes including transition time between exercises).

Cool Down – Compensations specific to this workout (1 circuit) – 6 mins

RPT – 7.5. RPE – 7.5. RPD – 3.

 

EVENING

Additional Work - SH Knee and Hip Release (Day 10 of 28).

 

Heart Rate Monitor (Training time only. Excludes warm up and cool down)


Heart Rate Max during workout - 143. Average heart rate - 126.

 

Heart Rate 26th July 2014

 

Perceived RPE – 7.50

Heart Rate RPE – 7.08 (based on average heart rate of 125.66 bpm taken from monitor)

Disparity between perceived RPE and heart rate RPE – 0.42

 

 

Exercise Level RPT
1 FIRE FIGHTER
2 FIRE FIGHTER 7
3 PROBY 8
4 FIRE FIGHTER 5
5 FIRE FIGHTER 9
6 FIRE FIGHTER 8
AVERAGE RPT 7.5

 

Exercise Peak HR* Recovery HR**
1 NO 124
2 DATA 124
3   144
4 USING 140
5 OLD 152
6 MONITOR 140
Average 143.00 137.33

 *Peak heart rate taken with a monitor
**Recovery heart rate taken manually during the rest period (between seconds 15-30)

Average heart rate taken from peak and recovery rate combined - 140 BPM


 Thoughts THOUGHTS

Performance Goals – Straight toe point on all Squat Movements. Less arm flare on casts. Control thoracic glide on the Big Wheel. Crown to Coccyx.

Challenges – Exercise from Leg Swoop family.

Notes: Oh my Lady Gaga. Today was AMAZING. I am sooooooooooooooo excited. I am entering new territory. The original plan was to do today's training session at Proby Level, but the plans changed (I love it when this happens as it is usually something exciting). Went to my gym on the cliffs. Did some Clubbell filming on the edge of the cliff. Felt alive but reckless!

Went to my usual spot and did the 6 minute warm up. Was feeling brave and burly so made the decision to try some of the movements at Fire Fighter Level. I hadn't practiced them but could remember what to do (roughly!). Decided to do 5 movements at Fire Fighter Level but keep the Spinal Rock at Proby (Pike) while I master smooth transition from inverted to upright (still work in progress).

I briefly thought of this article but continued!

It was FANTASTIC. I really enjoyed the new movements and felt competent even though I had NEVER done any of them before. CST and sophistication, Baby! The movement from the Leg Swoop definitely needs work but the others were great. Stating the obvious here, but I feel that I have more choice now with regard to progression / regression. This is an area I have not really delved into as yet even though I have been doing Proby (Level 2). It just seems more apparent now. Can't explain why. 

Did a couple of extra rounds of Clubbell work plus some Clubbell filming (6 reps per movement / both grips). Breakdown as follows:

EXTRA WORK Guard Squat Exercise 1
  Half-Time Clockwork Squat Exercise 2
  Clean and Press Exercise 3
  Mill Exercise 4
  Front Swipe Exercise 5
  Standing Big Wheel Exercise 6

 


 

Song of the DaySong of the day - "Do What You Want" by Lady Gaga.