Rick's Blog

ntu-Flow
Little flow fighting both stand up and on ground

TACFIT HIGH Intensity workout day.

6 intu-Flow exercises for a minute each
6 exercises 20 second on 10 seconds rest for eight rounds each 1 minute between – great stuff
6 Yoga compensatory poses held for a minute.

At high intensity you are looking to hit an RPE of 8 to 10

RPE = Rate of perceived exertion with 10 being the hardest you have ever worked (puking at the side to be blunt).

So even though it is the same work out as the moderate workout during last night we were going for a RPE of 5 to 7.

Tonight I was definitely working at the high 8 and on the push-ups into a high 9.

Tough but I feel fantastic.

3 hours

81 hours 26 minutes

Intu-Flow
Kata

TACFIT Moderate workout day.

6 intu-Flow exercises for a minute each
6 exercises 20 second on 10 seconds rest for eight rounds each 1 minute between – great stuff
6 Yoga compensatory poses held for a minute.

Then some movement in a three on one attack and how to evolve that into an escape.
The took that into the elevator.

3 hours

78 hours 26 minutes

Day 2 TACFIT Commando Mission 1 Recruit Level

Today was all compensation moves.

18 Yoga poses held for 60 seconds or 30 seconds if there are two sides to the move.

75 hours 26 minutes

The beginning of a very long journey: Day 1 TACFIT Commando Program 1 Recruit Level

Mobility: 18 Intu-Flow like excercises done for 60 seconds each.

75 hours 8 minutes

Dojo morning

Some mobility warm-up

Ground fighting

2 hours

74 hours 50 minutes

Graound fighting and fighting

Plus Shiva Rea’s Daily Energy Yoga Shanti flow and shivasina

3 hours

72 hours 50 minutes

Graound fighting and fighting

3 hours

69 hours 50 minutes

mobility 50 mintues

66 hours 50 minutes

BOUGHT TACFIT COMMANDO — Deluxe version

Down at the dojo.

Good fun with the kids and some bodyweight exercises.

Intu-flow

Ground fighting lots of striking chokes and locks.
Then Scott Sonnon’s Saddle and the Achilles lock.

Such a well explained program. We are still on disc one but I really love this stuff and as always Coach’s teaching rocks.

3 hours

66 hours…………………

Morning at the dojo

Intu-Flow
Shoulder Hip openers
Be breathed spinal rocks 10 regular, 10 hip extension with butterfly, 20 hurdlers, 10 shin box switches and 10 knee drops.
Foundation conditioning
Shiva Rea’s Daily Energy Yoga Solar Meditation, core, Shanti flow, forward bends and Shivasina.

2 hours

Then came home and moved stuff up to the attic.

63 hours