Variety Day - Tacfit and a 5k

Today was more or less a day off/variety day in my training regime.
After a week of working on my press w/ the 28kg bell I decided I wanted to try a 32kg press.

Military Press
28kg 3/3
32kg 1/1

Today was not really meant to be a 'weightlifting' day, so I left it at this.
I have pressed the 32 in the past, so this was no real feat or PR for me, but it felt good and the 32 is feelin lighter than it ever has. My goal is to do double 40kg C&P on my 40th birthday. I have 6 months to go, but I suspect I will hit this PR much sooner.

After that I did the Recruit level of Tacfit Warrior.
This is a bodyweight program that is geared more around dynamic movements similar to martial arts/military conditioning, rather than raw strength building (like Convict Conditioning, which is also a terrific program.)

The system uses a tabata timing pattern for each 4min movement. I did this w/ a medium intensity/speed.
Spinal Rock
Monkey Front Lunge
Plank Pull
Rear Sit Thru Press
Sit Thru Extension (my students hate these!)
Shinbox Kick.

All told, its about an 30min program and you control the difficulty by upping or lowering your intensity/speed.
I will be starting this program full time next week so this was just a regrooving of the movements so its fresh in my mind.

If you want to see what you an achieve with Tacfit style of programming, check out these vids:

Still feeling good and  a little antsy, I did a 5k run. This was probably my fist run in several months.
I utilize the Chi-Running method, which is very easy on the joints and feet. I wore my minimalist vivo-barefoot shoes and had no issues. I look back and think about all those crazy super-"supportive" running shoes I used to buy  and have to laugh at myself. My new shoes are no cheaper than the old ones, but my fit and knees dont hurt anymore.

Here's a vid explaining ChiRunning

Test drive of Tacfit Warrior

Scott Sonnon's Tactfit/Warrior bodyweight program.

Did the hard session Friday (yesterday) at lunch.
Recruit level. Not bad, some of the moves are reminiscent of ground fighting, some remind me of kettlebells. Good heart rate, good sweat. Basically 8 movements done to tabat timing.

6 min warmup drills

Workout, 8 sets of 20/10 with 1 min between drills. Appx 28 minutes
RPE: varied between 6-10 depending on drill.


Cooldown drills: 7min

The program is 28 days but I am not ready to tackle it yet (I want to at least finish KB Muscle Week 7)
Format is like this:
No Intensity Day (strain prevention) (RPE: 1-2)
Low Intensity Day (Stress Conversion) (RPE: 3-4)
Moderate Day (same workout as above, but not all out, keep RPE between 5-7)
High Intensity Day (RPE:8-10)