Ncolicci training log

[Ncolicci]

What’s up guys,

On my run today I thought it would be a good idea to make a training log. Thought it would be good for some pointers and critiques on my training and also hope it would be useful for people training for law enforcement.

I’m 22 years old, 5’6” and 165 lbs. started wrestling when I was a kid and also have a black belt in judo. Ive always liked to workout but never really knew how to properly plan my training until I found TB. I’ve been using TB for about a year now. Over the summer I ran a BB block and injured my RTC around the end of the block. Physical therapy has helped it a lot and over the past 3 months I have started lifting again. I just finished 6 weeks of operator/ black and after hearing I would need to take another pft before the academy I decided to start using fighter Bangkok with black pro. I only work fri/sat/sun so I have a lot of time during the week to train.

My MS cluster with TM is SQ-245lbs OHP-125lbs and WPU- 40 lbs
SE is sessions from the PLLE book
Conditioning is mostly LSS/Fun runs, fast5 and hills.

So here’s the beginning of my log:

10-22-18
75%
SQ 185lbs 5x5
OHP 95lbs 5x5
WPU 30lbs 5x5
100kb swings 20kg

10-23-18
E 45min
MMA- warm up,pad work, sparring 5x3min rds
Romwod

10-24-18
Romwod
Fun run 45 min- every 6 min alternate 5 burpees/ 12 pushups 12 squats

[malander93]

How are you liking romwod? I've done it once or twice but didn't give it much thought..Kinda seemed like a crossfit approach to stretching and wasn't structured. Maybe there is some benefit to that though, I don't know. Now that I think of it it wouldn't be a bad way to start or end the day.

[Ncolicci]

How are you liking romwod? I've done it once or twice but didn't give it much thought..Kinda seemed like a crossfit approach to stretching and wasn't structured. Maybe there is some benefit to that though, I don't know. Now that I think of it it wouldn't be a bad way to start or end the day.

I really like romwod I’ve been doing it for about 4 months and I think it has really helped improve my mobility. For me, it takes a lot of the guesswork out of stretching and it’s very relaxing. I use it for general purposes but if I feel like I have a tweak or some acute pain I use Kelly starrets supple leopard.

[VenomousCoffee]

Welcome!

[Barkadion]

Welcome to the TB world! Good luck!

[Ncolicci]

Thanks y’all!

10-25-18
Romwod
Dynamic stretch

75%
SQ- 185lbs 5x5
OHP- 95lbs 5x5
WPU- 30lbs 3x5

1min max sit-up x2
1min max push-up x2
Ab rollout 2x10

Tonight I’m gonna hit the romwod warrior routine and maybe do some easy heavy bag work

[Ncolicci]

10-26-18

Romwod
Warmup

Hill sprint
10 pushups
Jog down
X4

Interesting session today... hit the hill and planned to do 7 sprints with a walk down. When I got there the highschool cross country team was doing hill repeats. So the ego monster got me and I decided to jog down instead. On the 3rd sprint I was wiped. Ended up doing one more and called it.
Funny though because during my operator block I often did apex x5 with the jog down pretty fluidly. Today I was struggling to breath on the third set. Might be a combo of being a little sick and the weather getting colder and dry. Oh well, it is what it is. I’ll be back at the hill next week.

[Ncolicci]

10-27-18

Romwod
Warmup

20 min of:
3 pull ups
10 pushups
10 sit-ups
10 burpees

(Varied hand position on pull ups and pushups)

Band face pulls 2x20

[Ncolicci]

10-28-18
Romwod
Rest day

[Ncolicci]

10-29-18

Am: romwod
30min lss

Pm: 80%
SQ- 195lbs 4x5
OHP- 100lbs 4x5
WPU- 30lbs 3x5

Band face pull 2x30
100 kb swings 20kg