Mk 1

Movement Prep: 10 mins.

Use a Suspension system (TRX, JungleGym, etc.) for this first half...

4 rounds of 10 reps:

Parallel Presses (Superset)
One Legged Burpees

No rest more than 10 seconds between rounds.

6 rounds total: 5 reps
Push Presses
45lb bar (warm up)
95lbs x3
115lb x 2

Man Makers (135lbs)
4 rounds of 1 rep

1 round of Triples (Man Maker Movement: stagger each section of the combo movement repeating each 3 times before moving to the next section....good luck)

Cool Down....see you tomorrow...

5 Rounds of Fun...

Today's work would have to be put plainly as, "...just get it done and the pain will be over...".  Nothing fancy, nothing special just good old fashion work and to simply apply what needs to be done. 

Movement Prep: 20 mins (little sore)

5 Rounds:

8 Pull Ups
10 Push Ups
10 Hanging straight leg raises

5 Rounds:

40 sec. Planks
75% BW Dead Lifts 8 Reps
50% BW Push Presses 5 Reps

5 Rounds:

10 Sit-Ups
10 BW Squats
10 Supermans

Cool Down 15 mins

Have fun...

Finally!!!

So I have found a site to which TACT can begin anew! There will be some familiar faces and hopefully new ones to join! This will be a non-profit facility as all monies will be purely for the maintenance of the equipment and space leased. I look forward to finally sharing all the knowledge I have learned and learning from others without the void of gaining profit for some BS means....

I have also gotten into a rhythum on getting my body moving again. Having been already fighting a probelmatic back ache, this is the minimum amount of work I do per day...

2 rounds of 12 reps each:
Weighted squats
3 point Push-ups
Bent Over Rows
Rotational Presses
Wide-Grip Pull-ups
V-ups
Balance Calf Raises
Penta Lunges


The additional work I will post on the days I do them...

This has been going on for two weeks now and my body is starting to hurt less now...

That Night....

Evening Workout

Movement prep: 15 mins

Ascending Ladder: 7/6/5 reps
120/140/160
4 rounds (superset)
12 elevated Push ups/ 5 Dive Bombers

Medicine Ball Push-ups: 8 reps
Balance Push-ups: 5 reps
Medicine Ball Sit-ups: 12
5 rounds

DB Push-pulls to T push-ups: 3/side
Windmills: 4/side
3 rounds

Movement Prep Cool Down: 10 mins