21/06/17
Operator standard day
22/06/17
5km in 24.45s

19/06/2017
Operator day.
standard day

20/06/2017
600m sprints (really really bad)
2.26
2.36
2.51
2.49

RM test: Pullups---> 20kg x 2 reps =103RM (Really perfect form, aaand almost 3 reps, but will keep 2 and 80kg)= 103RM= 0kg progress. Same RM Front Squats --->From 50kg 5 reps to 60kg 2 reps= 56RM ---->62RM= +6KG on RM OHP-->From 50kg x 2 reps to 55kg x 1 rep (and 50kg x 3 reps, so I'll keep the high...

15/06/2017 PFT Simulacrum: 10 pull ups (Prior was 9-10, this time was a bit easier) 1km run: 4:23s (Prior was 4:07s) Goal is 3:20. I don't know why I was so slow on the km, I was improving a lot on the 200m, 5km, and the 60m trainings... but I'll keep training. I'm gonna switch 200m with 600m reset...

06/06/2017
200m (easy week) (only 3 sets)
39-40s
39-40s
39-40s

I did all of them below 40s.

07/06/2017
Operator Day
3x2 20kg wpullups
3x2 55kg front squats
3x2 50kg militar press

08/06/2017
2,5km run (easy day)
11,22s

05/06/17

Last week of the Block:

Operator
3x2 20kg weighted pull ups (on the second set, I struggled with the 2nd rep, wasnt able to do it)
3x2 55kg front squats
3x2 50kg OHP
Book says 1-2 reps, but I felt confident to do 2 so that's what I tried.

30/05/2017 Standard day operator felt much stronger on pull ups, bad on squat 01/06/2017 5km in 24.51s!!! My best was 25.27 so that's 36s improvement Great job - but don't get fixated on a few seconds between each and every session. A bad day, more/less sleep, weight training the day before, or sim...

02/06/2017
Standard operator day.

03/06/2017
60min LSS 8,5km.

30/05/2017
Standard day operator
felt much stronger on pull ups, bad on squat

01/06/2017

5km in 24.51s!!! My best was 25.27 so that's 36s improvement