Final Results:
73 Pushups in 2 minutes
40 Situps in 2 minutes
2.5 mile walk 32:18
Not real pleased with the situps. Other than that, I’m pretty happy.
Things I learned:
**More prep time. I only had about 2 and a half weeks to train specifically for this.
**Less time on Treadmill, more time on blacktop. Treadmill doesn’t engage the shins like actual walking will. But I did shave 3 minutes of time.
**More time under tension with the situps. I burned out to quick.
Given enough time, do the actual event about every 10 days as a progress check.
Pay more attention to meals the week leading up to the event and a lite breakfast the morning of.
All in all I’m happy that with the short amount of time that I was able to do what I did and now I can improve for next time.
But Now…….
It’s a day or two of rest and the start of my Trial By Fire Density Cycle.
Rest and drive home from Drill through a hailstorm and to a home with no power. Yea!!!….
Day 22
Yoga to pull some of the tension and stress out. Very Nice. It’s nice to have a instructor who wil push you to y our max and then ask for more.
Day # 23
25lb Clubbell® Trial By Fire Density Cycle begins.
I went over a few different ways to approach the TBF.
A.) Should I use the standard Century Cycle Protocal by gradual increasing reps and decreasing time eventually working my way up to 100 reps?
B.)Or use a 4×7 cycle by slowly racheting up the work by taking the previous high intensity days work and making that the next cycles moderate day?
I’m opting for the 4×7 for now but first I have to get a baseline of where to start so:
1 set of 30 swipes
1 set of 15 mills l/r (counting the reps of the weaker arm)
1 set of 20 l/r Hammer swings
rested for 5 minutes.
Next set I cut back cut back to 15 reps of all three mostly to keep more of an eye on my technique.
Ended up performing 2 sets of TBF for 15 reps at a technique of 7. Mills stillneed some work but I can’t muscle the 25’s around like I do the 15’s so form and technique is crucial.
Ego wanted to do more but I stomped on it knowing I have a long way to go.
So, tommorow now that I have a “baseline” of doing the TBF all together, and it being a HIGH in tensity day, I’m shooting for 4 rounds of 20 reps each with a close eye on form. I may drop a set if RPT drops below a 6.
It will be interseting at least. At worst, it’s good Training.
Compensations/CoolDown:
Shinbox
Scorpion
Pigeon
Forward Fold
Rabbit.
Hold for 1 minute each.
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