Tuesday 22nd April – Day 36 of 112

High Intensity Day

EVENING

 

Resting Heart Rate – 53bpm

Warm Up – Clover Mobility (4 mins) and Warmup specific to this workout – 4 mins

Workout – Tacfit Hotel – Level 2 – Clubbell, Gym Rings, Bodyweight

Cool Down – Compensations specific to this workout – 4 mins

 

Level 2 – Score – 87 Γ – RPT – 9. RPE – 8. RPD – 3 (Today)

Level 1 – Score – 60 Δ – RPT – 8. RPE – 7. RPD – 2 – (from November 2013).

Cannot compare Level 1 with Level 2 due to different exercises/weight. Just for info purposes.

1 exercise – left + right = 1. Total score is divided by 4 to get an average. Today score was 348 / 4 = 87.

 

Perceived RPE – 7.50

Heart Rate RPE – 7.35

Disparity between perceived RPE and hear rate RPE – 0.15

 

Performance Goals – Original performance goal was to just get through the workout and do as much as I could. This quickly changed into 'Don't stop, Baby, you're on fire!'

Challenges – Not having heart failure through being in a state of shock at my performance!

Notes: STATE OF SHOCK! On the Moderate day I did my standard morning stuff. One of the exercises involves a one legged squat. I am no stranger to these and when I did Level 1 it was for 4 continuous minutes using a high platform to 'sit on'. I used a chair and all was fine and dandy. I can actually do rock bottom one legged squats BUT not for 4 minutes!

This time round (Level 2) was on a medium height platform. Not preparing adequately I ended up with a stool turned on its side with a height of around 28cm. I would regard this as Level 3 (Bravo) as it was more of a low platform as opposed to medium. Long story short. Had a challenging but doable workout (the cold killed me but see yesterday's notes).

Today the musculature in my upper legs were game over! It was a healthy soreness and I knew I had worked them really good! Yesterday I also did The Clubbell Swing Challenge workout with my wife and was feeling pretty beat up.

I was too tired to do anything in the morning so displaced until the evening. Throughout the day I kept playing dialogues in my head to get out of working out. My legs were sore, I was working a full day, maybe a rest is good.

After dulling the chatter I listened to my intuition and knew I was good for the workout. I would be taking 8 days afterwards to do recovery stuff in preparation for my new program so all was good.

I set a performance goal of just doing what I could with good RPT and started my workout. WELL. To put it in perspective I did a total of 104 reps MORE than in the Moderate day workout the day before! I was shell-shocked. It was beautiful.

I have been playing with the theory that workouts are not just work but can act as a form of recovery. The workout was amazing and cleared out all the cobwebs of the previous day's pains!

I am no longer surprised at the marvel that is the human body. It has been a perfect pause (not end as I will continue at a later date) to my current program. Bring on the next one!

 

Song of the DaySong of the day - ''State of Shock'' by Michael Jackson

 

Monday 21th April – Day 35 of 112

Moderate Intensity Day

MORNING

Resting Heart Rate – 51bpm

Warm Up – Clover Mobility (4 mins) and Warmup specific to this workout – 4 mins

Workout – Tacfit Hotel – Level 2 – Clubbell, Gym Rings, Bodyweight

Cool Down – Compensations specific to this workout – 4 mins

 

Level 2 – Score – 71 Γ – RPT – 8. RPE – 7. RPD – 3 (Today)

Level 1 – Score – 60 Δ – RPT – 8. RPE – 7. RPD – 2 – (from November 2013).

Cannot compare Level 1 with Level 2 due to different exercises/weight. Just for info purposes.

1 exercise – left + right = 1. Total score is divided by 4 to get an average. Today score was 285 / 4 = 71.25.

 

Perceived RPE – 6.87

Heart Rate RPE – 7.07

Disparity between perceived RPE and hear rate RPE – 0.20

 

Performance Goals – Just survive!

Challenges – Cold body!!

Notes: At the time it was a brutal workout. Not the actual exercises but the experience. The heating has been turned off and we are now in the transitional phase from cold spring to warm spring! Today I really felt my body was cold during the entire workout. It was uncomfortable and not suitable for my spoiled 'we live in a comfortable age' body!

Upon post-frustration reflection it was the best thing that could have happened to me. We can't always have a papmpered environment and I am training to be functional in life. I also learned from it. I train in bare feet but maybe on days like this should wear socks or the like! Lesson learned and my frustration has turned to gratitude.

 

EVENING

The Clubbell Swing Challenge V1.0 – Doubles – Not a test workout, just playing! 

2 x 7kg/15.4lb Clubbells. Clubbell in each hand (bilateral).

 

Notes: The plan was to do this workout with my wife but not use weight. I was gonna just do the warm up, active recovery and cool down. However, when the workout started I had a wtf moment and grabbed me 7kg/15.4lb friends!

Please find the data below:

Resting Heart Rate – 53

Number of rests breaks – 3

Calories – 207 – Max Heart Rate – 150 – Average Heart Rate – 123.5

Heart Rate counted for one minute after workout (before cool down) – 93BPM

Heart Rate Monitor (one minute after workout) – 138 down to 93 in one minute. Drop of 45bpm.

Rate of Perceived Technique – 9

Rate of Perceived Effort – 7

Rate of Perceived Discomfort – 2

 

I worked harder than the first time I did the workout with doubles and the numbers above reflect this. Grip felt noticeably stronger today. I took more rest breaks (worked harder) and just loved every minute of the workout. It is ironic because I usually play with the 'Big Boy' Clubbell exercises but this workout is really enticing. Go figure!

 

Song of the DaySong of the day - ''Gratitude'' by The Beastie Boys

 

Sunday 20th April – Day 34 of 112

Low Intensity Day

 

MORNING

Resting Heart Rate - 57bpm

Mobility –  Warm Up Specific to tomorrow's workout (4 minutes). 

Compensations – 12 minutes of compensations specifically related to tomorrow's workout (3 circuits of 4 minutes).

Performance Goal – Didn't set any today.  

Challenges – None. 

 

Notes: Mentally and emotionally I had a terrible working day yesterday. Went through the motions with the warm up and cool down but was elsewhere. Distracted is a great word to use here. All is cool, however.

To balance the poop I had great news on Friday and will be starting a new Tacfit program. I plan is as follows:

1. Finish this mini cycle of Tacfit26 (Hotel).

2. Have 2 mini-cycles (2 x 4 days) of mobility and compensations (both generic and specific to the upcoming program).

3. Complete 8 cycles of the new program at Level 1

4. Start the program proper at Level 2.

 

Now I am writing positive stuff after thinking about bad work days, I am starting to feel focused and driven. Bring it on. 

Song of the DaySong of the day – 'Distracted' by KSM

Saturday 19th April – Day 33 of 112

No Intensity Day

MORNING

Resting Heart Rate – 56bpm

Mobility –   3 x warm up circuits related to next Tacfit workout (12 mins total)
1 x circuit of closed chain shoulder mobility (6 mins)
1 x circuit of Clover Mobility (4 mins) 

Performance Goal – None

Challenges – None. 

Notes:  Thought I would wake up game over, but felt fine. Not great, but good enough to be a happy bunny. it is very likely I will be switching my morning program but kept with the current warm up circuits. Too lazy to come up with something different!

Song of the DaySong of the day: 'Lazy' by X-Press 2 ft. David Byrne

Friday 18th April – Day 32 of 112

High Intensity Day

MORNING

 

Resting Heart Rate – 56bpm

Warm Up – Clover Mobility (4 mins) and Warmup specific to this workout – 4 mins

Workout – Tacfit Golf– Level 2 – Kettlebell, Gym Rings, Bodyweight

Cool Down – Compensations specific to this workout – 4 mins

 

Level 2 – Score – 30 Γ – RPT – 8. RPE – 7. RPD – 3 (Today)

Level 1 – Score – 32 Δ – RPT – 7. RPE – 8. RPD – 3 – (from November 2013).

Cannot compare Level 1 with Level 2 due to different exercises/weight. Just for info purposes.

 

Perceived RPE – 6.50

Heart Rate RPE – 7.69

Disparity between perceived RPE and hear rate RPE – 1.19

 

Performance Goals – Get a higher score than yesterday! Keep high RPT (priority)

Challenges – None today

Notes: Loved it. Feeling weak today in my body but strong in my mind. 

 

EVENING

 

The Clubbell Swing Challenge V1.0 – 2-Handed – Test Workout 3 of 3

1 x 20kg/44lb Clubbell held with both hands (2-Handed)

 

Notes: Today is my High Intensity day. I went into this weak but I had some great news today and may be stopping my current morning fitness program and taking the next two cycles (8 days) to do recovery in preparation for a new Tacfit program. This good news motivated me to end on a high and attack the final Clubbell Challenge Test Workout 3 of 3. 

 

I don't use 'the weak' card to justify the results. It just is what it is.

 

Today I am going 2-Handedl with 1 x 20kg/44lb Clubbell (aka The Bruiser) in two hands. My strategy is to stick with this one weight and take rest breaks where necessary. Because this program is intuitive I can either regress to a lower weight instead of taking rests, or take rests. I have opted for taking rests.

 

Please find the data below:

Resting Heart Rate – 51

Number of rests breaks – 8

Calories – 200 – Max Heart Rate – 150 – Average Heart Rate – 118.2

Heart Rate counted for one minute after workout (before cool down) – 88BPM

Heart Rate Monitor (one minute after workout) – 116 down to 80 in one minute. Drop of 36bpm.

Rate of Perceived Technique – 7

Rate of Perceived Effort – 7

Rate of Perceived Discomfort – 3

 

The toughest one yet! Loved it. The Bruiser tamed me, instead of vice versa. Humbled and ready to take it on in Autumn. It has been a fantastic learning curve as I now know to start with the Bruiser Junior when I do the program in Autumn. I may take the tests with the Bruiser as it is just front swings, but I'll start off with the Junior in the main program. Loving this exploration. 

 

There is a possibility that I could have soldiered through it and taken less rest breaks but this is longevity training so muscle failure is of no interest to me personally. I had a good fight this evening and can still fight now if need be!

 

I actually enjoyed the single handed workout (Test 2 or 3) the most BUT I love my 2-Handed work so will stick with that. There is always another day. But, hey. Maybe I will have a different viewpoint in Autumn. God love unknown futures! 

 

No more space watching!!! All finished until Autumn.

 

I will write a summary of my experience together with my thoughts regarding pros, cons, concerns and more with this program as it currently stands. Maybe will be done in the next day or so…………It will be posted in the Clubbell Swing Challenge section of the form HERE

 

For info purposes, here are my results:

Test 1 – Doubles

Test 1 – Doubles
2 x 7kg/15.4lb

Test 2 – Single
1 x 15kg/33lb

Test 3 – 2-Handed
1 x 20kg/44lb

Calories*

179

231

200

Max Heart Rate

146

155

 150

Average Heart Rate

121.2

132.1

118.2

*Please take these numbers with a slight pinch of salt. I use a reliable heart rate monitor but I don’t believe the calories assessment should be relied on as gospel. I’m sure the heart rate numbers are pretty accurate.

 

Song of the DaySong of the day''A Strong Mind by Zeus 

Thursday 17th April – Day 31 of 112

Moderate Intensity Day

MORNING

 

Resting Heart Rate – 51bpm

Warm Up – Clover Mobility (4 mins) and Warmup specific to this workout – 4 mins

Workout – Tacfit Golf– Level 2 – Kettlebell, Gym Rings, Bodyweight

Cool Down – Compensations specific to this workout – 4 mins

 

Level 2 – Score – 26 Γ – RPT – 8. RPE – 6. RPD – 3 (Today)

Level 1 – Score – 25 Δ – RPT – 7. RPE – 7. RPD – 3 – (from November 2013).

Cannot compare Level 1 with Level 2 due to different exercises/weight. Just for info purposes.

 

Perceived RPE – 6.25

Heart Rate RPE – 7.07

Disparity between perceived RPE and hear rate RPE – 0.82

 

Performance Goals – Keep it as a low-level moderate day due to extra work done yesterday.

Challenges – None today

Notes: A really enjoyable workout. I did a workout yesterday (on my Low Intensity day) and had a feeling this workout would be cool. Challenging but comfortable. I must find some synonyms for comfortable. Workouts shouldn't be comfortable.

 

Song of the DaySong of the day - 'Comfortable' by John Mayer

Wednesday 16th April – Day 30 of 112

Low Intensity Day

 

MORNING

Resting Heart Rate - 47bpm

Mobility –  Warm Up Specific to tomorrow's workout (4 minutes). 

Compensations – 12 minutes of compensations specifically related to tomorrow's workout (3 circuits of 4 minutes).

Performance Goal – None today.  

Challenges – None today. 

 

Notes: Everything was perfect; breath, structure and movement. I have achieved my performance goals.  

 

EVENING

 

The Clubbell Swing Challenge V1.0 – Single – Test Workout 2 of 3

1 x 15kg/33lb Clubbell in one arm. The other arm is empty (unilateral)

 

Notes: Today is my Low Intensity day but I have decided to be a calculated-naughty boy! What do I mean? Today I should be focusing on tension release and recovery in preparation for my Moderate and High Intensity days (tomorrow and Friday). However, I have decided to insert a Clubbell Swing Challenge Workout. There are three specific reasons:

  1. Intuitively I feel I can handle it. I have studied my workouts for the next two days and it is manageable. I can always make my High Intensity day a Moderate day if it is all too much.
  2. I will not be doing my Personal Clubbell Workout tomorrow afternoon due to a work event.
  3. I want to do it NOW! 

 

The important one is number 1 above. Maybe my intuition is wrong but I won’t know until I try.

 

Today I am going unilateral with 1 x single 15kg/33lb Clubbell (aka The Bruiser Junior) in one arm. My strategy is to stick with this one weight and rely on switching arms to get rest breaks. Because this program is intuitive I can do whatever I feel is appropriate for me. This feels appropriate. I will start with my non-dominant arm and switch over in subsequent sets. If I need to switch mid-set, so be it. There is a possibility that my dominant arm will do more work but it is only one workout so I am not worried. I will take the feedback from this workout and make a decision if I ever do this program with one single Clubbell (unilateral). My focus for later on is to do it with a 2-handed heavy Clubbell, which is why I have made that configuration the last of my three test workouts.

 

Please find the data below:

Resting Heart Rate – 58

Number of rests breaks – 1

Calories – 231 – Max Heart Rate – 155 – Average Heart Rate – 132.1

Heart Rate counted for one minute after workout (before cool down) – 106BPM

Heart Rate Monitor (one minute after workout) – 142 down to 92 in one minute. Drop of 50bpm.

Rate of Perceived Technique – 8.5

Rate of Perceived Effort – 7

Rate of Perceived Discomfort – 3

 

Just divine. Immediately after the workout I took note of my feeling and I felt FANTASTIC. I felt even more fantastic because I have had a heavy cloud over me these last few days and the workout dissipated it. Talk about processing the poop and kicking it to the kerb! Now, I’m not crazy. I understand that this is not a magic workout. It is exercise. I’m sure another workout program would have yielded similar emotional feelings (blood pumping and all that jazz) but I felt that the combination of intense work coupled with active recovery, for me personally, has been the happy drug that I don’t need to take.

 

Anyways, back to reality. My non-dominant arm felt this one on the grip-side of things. I had to switch grips throughout each set on the Front and Side Swings (Rock-Its were fine) but that is cool. I would say that my dominant arm did between 5 and 10% more work than the non-dominant one (no big deal for one test workout). I took one rest break because the Clubbell started to slip out of my hand. This particular Clubbell has a different textured grip to the others. At full choke it is fairly textured but near mid-zero choke it is a worn-texture. The Clubbell is almost new and the worn feel was there when I received it. Before I would have had a dim view of this because it is harder to control the Clubbell but now I see it as a challenge to overcome. Yes, the grip is not great. Yes, it slips out of my grasp more easily BUT I can control it with my dominant arm quite well, so maybe it is me and NOT the Clubbell. With some focused work I could shore up that strength deficit and have a grip of steel on it. I’m not interested in searching for easy ways to do things (yes in certain circumstances the easy way is the better way), however, here is a challenge to overcome and grow from. But, hey…this is me. We are all different and have different 'why's'. End of sermon!

 

In summary, I loved this workout more than the previous one (doubles). The numbers were ‘stonger’ (see below for a comparison) and the cardio effect greater. I know I challenged my strength endurance and even though I cannot see the future, I know that I will successfully complete my workouts tomorrow and Friday.

 

A try with a single 2-handed heavy Clubbell is next…..watch this space…..again!

 

For info purposes, here are my results:

Test 1 – Doubles

Test 1 – Doubles
2 x 7kg/15.4lb

Test 2 – Single
1 x 15kg/33lb

Test 3 – 2-Handed
1 x 20kg/44lb

Calories*

179

231

TBC

Max Heart Rate

146

155

 TBC

Average Heart Rate

121.2

132.1

TBC

*Please take these numbers with a slight pinch of salt. I use a reliable heart rate monitor but I don’t believe the calories assessment should be relied on as gospel. I’m sure the heart rate numbers are pretty accurate.

   

Song of the DaySong of the day – 'I Did It' by The Dave Matthews Band

Tuesday 15th April – Day 29 of 112

No Intensity Day

MORNING

Resting Heart Rate – 52bpm

Mobility –   Back to basics – Did full body mobility with ranges only

 

Performance Goal – None

Challenges – None. 

Notes:  Woke up. Felt I a little sniffly. The heating has now been turned off and it is cold. All the signs to not do anything. Thank God I now know who I am. Immediately decided to do my standard stuff when I get home from work and do something different to motivate me. Hmmm. I know. Basic joint mobility. In my opinion it is vital to go back to basics regularly so today is that day.

 

EVENING

Mobility –   Clover Mobility (4 mins) and Warm Up Specific to the next Tacfit Workout (3 x circuits of 4 mins)

 

Performance Goal – None

Challenges – None. 

Notes:  All good.

 

Song of the DaySong of the day: 'Back to Basics' by Christina Aguilera

Monday 14th April – Day 28 of 112

High Intensity Day

 

MORNING

Resting Heart Rate – 52bpm

Warm Up – Clover Mobility and Warmup specific to this workout

Workout – Tacfit Foxtrot – Level 2 – Clubbell, Gymnastic Rings, Medicine Ball and Bodyweight

Cool Down – Compensations specific to this workout.

 

Level 2 – Score – 14:35 (1 min 25 secs faster than Mod Day) Δ – RPT – 8. RPE – 7. RPD – 3 (Today)

Level 1 – Score – 10:58 (1 min 4 secs faster than Mod Day) Δ – RPT – 8. RPE – 7. RPD – 1 – (from Nov 2013).

 

Perceived RPE – 8.00

Heart Rate RPE – 7.64

Disparity between perceived RPE and hear rate RPE – 0.36

 

Performance Goals – Push myself on each exercise to near failure. Close but with 2 or 3 in the pocket. 

Challenges – None today.

Notes: Interesting workout today. Did what I had to do but was more of auto-pilot as opposed to flow. My RPT felt high but I was not aware of what I was doing. Hard to explain. My mind is currently elsewhere with work so maybe I'm just distracted……Kettlebell push press felt great. In Level 1 I was using a 12kg and it felt tough. This time around with a 16kg was smooth. I feel I could go for a 24kg. That will wait for me in Level 3!

 

Well, this is the end of mini-cycle 1. 3 more mini-cycles to go.

 

EVENING

 

The Clubbell Swing Challenge V1.0 – Doubles – Test Workout 1 of 3 

2 x 7kg/15.4lb Clubbells. Clubbell in each hand (bilateral).

 

Notes: Last week I helped my wife with the above program. It was a No Intensity day for me and so I just did the mobility and compensations while she did the complete workout. I held a Clubbell during the work portion to remind my wife of some of the movements but I didn’t actually work.

For me the whole thing seemed different. I can’t really find a suitable word. I didn’t altogether feel comfortable with the program. Maybe it needed to change.

Today (14th April) is a High Intensity day so I decided to attack the program. Again, I did it with my wife but this time did everything. And………..

 

…………Wow! I just love it!

 

Please find the data below:

Resting Heart Rate – 54

Number of rests breaks – 1

Calories – 179 – Max Heart Rate – 146 – Average Heart Rate – 121.2

Heart Rate counted for one minute after workout (before cool down) – 106BPM

Heart Rate Monitor (one minute after workout) – 129 down to 94 in one minute. Drop of 35bpm.

Rate of Perceived Technique – 8

Rate of Perceived Effort – 6

Rate of Perceived Discomfort – 2

 

Being the co-creator of this program I may be biased about it, but I don’t believe that I am. I’m willing to ditch a plan and I had doubts when I ‘touched it’ for the first time last week. When I came to do it properly the story was completely different.

I chose Doubles because they are the biggest mountain for me to climb. My biggest challenge (with doubles) is grip. Today I had forearm burn but, for me, the duration of the work (1 minute) was enough to survive. The active recovery of 30 seconds was enough to continue. I am not an excuse-maker but a fact-taker; the 1 rest break that I took was me stopping to check the clock as opposed to fatigue but I have written it down ‘cause I am a good boy (sometimes).

By the end I was pretty well worked! My heart rate was in the 120 – 145 range throughout the workout. Smiley, sweaty and forearm sore!

Now, for me, Rock-Its definitely have more of a cardio effect than Swings, especially the front Rock-Its. The program is 2 sets of Front Rock-its and 4 sets of Front Swings. If you want to develop cardio, switch it to 4 sets of RI’s and 2 sets of FS’s. Use intuition. That is what it has been structured for.

 

I am convinced that if I did this program for the full 28 days, that my grip strength with Doubles would increase and my Post-Test would yield very favourable results. I love the fact that this workout is focusing on the basics as this is the foundation for proficiency in the more complex manoeuvres. My personal focus is on 2-handed heavy Clubbells so when I do the program it will be to develop the relevant strength for that arena. Doubles are another mountain for me to climb on another day. Great experience.

 

A try with a single Clubbell (unilateral) is next…..watch this space.

 

Song of the DaySong of the evening - 'We've Only Just Begun' by The Carpenters

Monday 14th April

Reflections – Performance goals, notes and what was learned/overcome.

I have just completed Mini-Cycle Number 1 of my current fitness programs and thought it would be a good time to reflect on performance goals, challenges and workout notes. I am interested to see what they yield. Actually I am not interested, I am excited. To have logged information is fantastic as the grey matter sometimes displaces this stuff!

 

Previous Goals – The Latter Half of 2013

  1. Primary Goal – Increase my energy levels for work (and life in general).
  2. Secondary Goal – Develop mobility with open and closed chain mobility training
  3. Secondary Goal – Turn my 'apathy' towards the tension release stuff (aka Yoga poses) to 'love'!

Previous Goals Achieved – Up to Feb 2014

  1. Increased energy levels to allow me to work and play as hard as I do.
  2. Found the love for the tension release stuff! I view the tension release/recovery as an absolute necessity and now believe it is more important than the workouts.
  3. Enhanced range of motion from extensive mobility work.

Billy Bonuses (Not part of the original plan but very welcome!)

  1. Greatly reduced recovery time (muscle soreness etc) between workouts due to additional recovery (mobility/compensations).
  2. Fine tuning of RPT (rate of perceived technique) on moderate days. I now know when to dial it back and when to push forward.

 

 ___________________

19th March 2014

Age – 42
Weight – 73.5KG (162lbs)
Body Fat – 9.8%

Personal note – I no longer care about numbers (weight, fat %, age, calorific intake, reps, sets etc) but acknowledge that some of them are fantastic for measuring and tracking performance and the like.

NEW GOALS – MARCH 2014

  1. Primary Goal – Maintain increased energy levels. Feel fantastic after the workout and ready for the day ahead.
  2. Secondary Goal – Further develop grace and poise. My movement is a lot more fluid than before and the confidence that accompanies efficient movement patterns is priceless for me.
  3. Secondary Goal – Increase strength endurance and develop some more functional muscle mass.
  4. Clubbell Goals – Become a better Clubbell Athlete. Progress has been beyond amazing and I really want to focus on fine-tuning my performance, particularly heavy single work.

 ___________________

ONGOING PERFORMANCE GOALS

MOBILITY

Performance Goals

  1. Be in the moment! Focus on keeping breath attached to structure and movement.
  2. Relax more and don't force breaths in the pursuit of attaching them to movement and structure.
  3. Fine tune focus for attaching breath to structure and movement

Challenges

  1. Open Chain Knee Circles – balance is hard
  2. Spinal Rotations – dizziness

Challenges –Update

  1. Open Chain Knee Circles – balance is hard. I conquered this one by gripping the ground more with the toes. Much easier to do on a hard surface compared to my mat (1 inch thick). After conquering this on the mat, doing it on a hard surface was a piece of cake! Challenge overcome. 
  2. Spinal Rotations – dizziness. Been doing more of these and the dizziness is diminishing. My Clover Mobility routine includes spinal rotations and has addressed this challenge. Still very slight dizziness but is insignificant. Challenge overcome. 

  ___________________

TENSION RELEASE

Performance Goals

  1. Relax my exhales where appropriate during compensation poses. I have a tendency to force exhales.
  2. Focus on the pelvic wall lift during core activation.  

Challenges

  1. Softening exhales at certain points. Feel I am more aware of this (just by the sheer fact of logging it down, which is great). Baby steps in progress.
  2.  Logging my challenges is a challenge! Need to focus more and keep on top of it.

Challenges –Update

  1. Forced exhalation. Still work in progress but I am now more aware. No hurry to get over this mountain.

  ___________________

WORKOUTS/TRAINING

Performance Goals

  1. Focus more on mid-foot drive.
  2. Ensure 'power chamber' in place before doing pull up.
  3. Continue on efficient marrying of breath to movement. Structure is rock solid at present.

Challenges

  1. These became performance goals – leg drive and power chamber

Challenges –Update

  1. Feel I am utilising leg drive more and will keep it as a point of focus.
  2. Feel I am achieving more of a power chamber on the pull ups.

  ___________________

LEARNING CURVE

  1. Regress or reset? That is the question and is work in progress.
  2. Learn new exercises before doing them in the training.
  3. Discernment. When to push forward and when to back off.

REVELATIONS FROM MY TRAINING NOTES

  1. Keeping an in-depth written training log is pure gold. Highly recommended. Like training, it can be a pain at first but when one owns it, it becomes part of one’s life. I now own it.
  2. Secret weapon during the hard parts of training – SMILE 
  3. Baby steps + Just keep showing up = Desired outcomes.
  4. Autonomy in training is really simple but the journey to get there can be complicated. I have recently designed my own personal Clubbell training program, a high level Mobility Program and know which compensation exercises to do to relieve potential muscle soreness.
  5. Regression exercises are magic.
  6. Everyone is different. Our goals are different. People change regularly and so should our goals.
  7. Pursuing this type of fitness is fantastic for processing the poop in one’s life. I feel more grounded and able to handle the challenges that life brings more easily.
  8. Questioning the little sabotaging voice in one’s head before acting on it may yield positive results to tame the beast within!
  9. The human body never ceases to amaze me! Rapid adaptation to imposed demands. Amazing.

PERSONAL ACHIEVEMENTS

  1. Creating a personal Clubbell program for my afternoon/evening training. 
  2. Creating a personal mobility program that can be done in under 4 minutes.
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