Moderate Intensity - 26 July 2014
Saturday 26th July
Tacfit Firefighter First Alarm
Cycle 8 - Day 29 of 93
- 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
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.
Additional Work - SH Knee and Hip Release (Day 10 of 28).
Heart Rate Monitor (Training time only. Excludes warm up and cool down)
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||Peak HR*||Recovery HR**|
*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
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|
|Front Swipe||Exercise 5|
|Standing Big Wheel||Exercise 6|
Song of the day - "Do What You Want" by Lady Gaga.