0620 hrs
Banded Side Step 2 x 15 x EFS Mini Band
Banded Front Step 2 x 15 x EFS Mini Band
SSB Box Squat (1" High)
2 x 10 x Bar
1 x 5 x 140
1 x 5 x 190
1 x 5 x 230
1 x 3 x 265
1 x 3 x 300
1 x 5 x 340
Smooth session today. Just simple work done. 340 did feel too heavy. Managing Energy levels in preparation for Thursday. Don't want to wake up with something off for test day. I want to see if I have improved from last year and have a solid test day.
GHR Back Ext 3 x 11 x 115
KB Banded Shrug (3 Bounce Up /2 Bounce Down) 2 x 13 x 53 lbs (EFS light Band)
06 May
0600 hrs
I came and lax balled my tight shoulder blade /Upper Back. Stretched on the Oly bar in the Squat cage. Generally I just tried to find and work out any kinks i could find. I had my PT test the following day and did not want to do anything stupid the day before. The test i felt good about and figured it would be easy to get through but with my miracle hip every day is different. Decided to play things a little safe.
07 May
FORCE Test Last year's test (8 July 2014) & a link to 2013 in that article
My events got mixed up from the previous two times I have completed the test. It is meant to be random. Overall I am happy. A few things I did better than last year on and even set a few PR's overall.
First Event:
Sled Drags: 14 Sec
Not My best time (13 Sec). Improvement from last year (15 sec)
I did ask when everyone was done and the stuff was being put away if I could try it again unofficially. I hit my PR time so this has left me thinking in order to improve I will need to find some extra foot speed and maybe do a few Backwards sled drags with a heavier weight. So perhaps a Dynamic Effort and Max Effort mixed into my training in the future. This is more of a personal goal. I know I can get down to 10 sec.
80 M Shuttle Run: 40 Sec
Not my best time (36 sec). I did struggle off the floor because of my hip, not making excuses but I did notice it. Perhaps dropping a little body weight will cut some time off. This is a huge improvement from last year (46 sec). So I am happy with it.
Sand Bag Lift (30 lifts) : 1 min 2 sec
This is a PR Time for me. You really hit a wall around 21 reps and have to push to maintain your speed on the last 9 reps or so. The guy in front of me was in no rush at all. It drove me insane watching him. I can't squat down to grab the sandbags so this was a lot of arm /low back. But everything held up
Intermittent Carry (40 m Carry /40 m Run x 5 rounds): 3 min 56 sec
2 sec off my best time on this event. I will take it. This is the easiest this has felt in all the times I have done it. My Agility to sprint 20 m out and back sucks. Overall though I was recovering on the loaded carries.
Overall it felt like my Conditioning was better than ever. I cruised through the test and the mandatory 5 min rest periods between events felt far too long.
This was also the first time I have done it with people in my age bracket. So many people have simply given up on themselves it is sad to see. I am used to doing it with the 20 something crowd and having them challenge and push me.
It did prove to me the adjustments I have made since last year have paid off. This is not a difficult test at all to pass. I just want to make it as easy on myself as possible.
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| Keep Moving Forward, Keep Getting Strong(er) |
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