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The TACFIT26 Daily Journal
LEVEL 1DELTA LEVEL WORKOUT SERIES
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TACFIT ® Tactical Fitness Systems
The TACFIT26 Daily Journal Level 1
Scott Sonnon, Chief Operations OfcerCopyright 2013 by RMAX International
All rights reserved.
No part of this book may be used or reproduced in any manner whatsoever without written permission except in thecase of brief quotations embodied in critical articles and reviews.
For information address:RMAX InternationalP.O. Box 501388Atlanta, GA 31150Website: WWW.RMAXINTERNATIONAL .COM
Email comments and questions to: [email protected]
TACFIT® is a registered trademark of Sconik International LLC.
DISCLAIMER :
The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physicalonditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results includingbut not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercisesescribed in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a
hysician before starting TACFIT® or any other exercise programs.
EGAL STATEMENT:
When purchasing equipment, or any other products from RMAX International, the purchaser understands the r isks associated with using thisind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with followingnstructions from other products, and agrees not to hold RMAX International, as well as any ofcers, members, employees, assistants,olunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible fornjuries, maintenance, and/or supervision.
""#$"%&$'
Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or therocess introduced by, or within any material. This site, and its ofcers and employees accept no responsibility for any injuries, or damagesrising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exerciseevice. Do not use if you have an injury, or are experiencing pain or inammation in parts of your body without rst consulting your doctor. Usehis product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result innjury.
MPORTANT :
Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT tonsure their proper and safe use.
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T H E S I X W O R K O U T S :1. T H E 2 0 / 1 0 X 8 + 6 0 W O R K O U T : E A C H E X E R C I S E P E R F O R M E D F O R 8 S E T S O F 2 0
S E C O N D S W O R K F O L L O W E D B Y 1 0 S E C O N D S O F R E C O V E R Y ( 4 M I N U T E S ) .T A K E A 1 M I N U T E R E C O V E R Y A F T E R E A C H 4 M I N U T E S O F A N E X E R C I S E .
2. T H E 4 / 1 X 4 W O R K O U T : 4 E X E R C I S E S ; P E R F O R M E A C H E X E R C I S E F O R O N ER O U N D 4 M I N U T E S I N D U R A T I O N . T A K E 1 M I N U T E R E C O V E R Y I N B E T W E E N
E A C H E X E R C I S E . P A C E A N D R E G R E S S A S N E C E S S A R Y T O P E R F O R M W I T H O U TS T O P P I N G
3. T H E E M O T M W O R K O U T : T W E N T Y T O T A L , 1 M I N U T E R O U N D S . B E G I N O V E RE A C H N E W M I N U T E . P E R F O R M T H E C I R C U I T O F E X E R C I S E S I N L E S S T H A N AM I N U T E . C O M P L E T E A L L I N T I M E A N D G E T O N E P O I N T . I F Y O U D O N ! T , T H E NY O U R E C E I V E N O P O I N T .
4. T H E A M R A P W O R K O U T : C O M P L E T E T H E C I R C U I T A S M A N Y T I M E S A SP O S S I B L E I N 2 0 M I N U T E S .
5. T H E [ 9 0 / 3 0 X 5 ] 2 W O R K O U T : 5 E X E R C I S E S ; P E R F O R M E A C H F O R 9 0 S E C O N D SF O L L O W E D B Y 3 0 S E C O N D S R E C O V E R Y . A F T E R Y O U C O M P L E T E A L L 5E X E R C I S E S , D O I T A S E C O N D T I M E .
6. T H E A F A P / T W O R K O U T : C O M P L E T E A L L O F T H E R E P E T I T I O N S A S F A S T A SY O U R T E C H N I Q U E C A N H O L D Y O U R S P E E D I N L E S S T H A N T W E N T Y M I N U T E S .
M O B I L I T Y D A Y S :" $%% "& '() *"+,%,'- !.,%%/ 0 ',*)/ $/ -"1. *"+,%,'- !$-2 3).&".* !.,%%/ 0 ',*)/ &". 45 16,6')..13')!
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C A L E N D A R S C O R E S H E E T
Program Level Total Score Heart Rate
Qual
Alpha
Bravo
Charlie
Delta
Echo
Foxtrot
Golf
Hotel
India
Juliet
Kilo
Lima
Mike
Program Level Total Score Heart Rate
November
Oscar
Papa
Quebec
Romeo
Sierra
Tango
Uniform
Victor
Whiskey
Xray
Yankee
Zulu
Qual
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D A Y 1 : Q U A L M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (threetimes total).
Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.
Mobility Drill
knee circle
Mobility P15
backstroke
Mobility P04
hip hurdle
Mobility P11
hitchhiker
Mobility P12
gunslinger
Mobility P08
spinal rotation
Mobility P29
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 2 : Q U A L C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
pigeon
compensation P15
downward facing dog
compensation P06
forearm frog
compensation P12
drill bit hold
compensation P07
shoulder bridge
compensation P20
standing sidebend
compensation P26
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Resting Heart Rate Heart Rate Maximum
220-AGE
Moderate Intensity WorkoutTarget Heart Rate 60-80% Maximum
D A Y 3 : Q U A L2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises S ts cor d Heart Rate Technique Effort Discomfort
lunge RaiseQual p05
knee ellipseQual p06
sit thru hipQual p05
pushup kneeQual p08
Hollow BodycrunchQual p09
table liftQual p10
Score: Add the lowest of 8 setsfrom each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed onour mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercisewith 10 seconds of quick recovery. Write down your score for each setn the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart
ate, and write it down under “HEART RATE” as well as yourTechnique, Effort and Discomfort level. If you cannot do that much athe beginning, you MUST at least record and write down your heartate.
Perform 1 round of the cool-down which you will perform on yourompensation of this cycle
When you nish, with your nal exercise and nal heart rate and have itecorded above then, it’s time to tally the totals. Add your lowest set ofach of the exercises together for your Score, and nd the averageeart rate to check that over the entire program your average was
within the target. Do the same for Technique, Effort and Discomfortverages.
Cooldownpigeon
compensation P15
downward facing
dog
compensation P06
forearm frog
compensation P12
drill bit hold
compensation P07
shoulder bridge
compensation P20
standing sidebend
compensation P26
Warmup
knee circle
Mobility P15
backstroke
Mobility P04
hip hurdle
Mobility P11
hitchhiker
Mobility P12
gunslinger
Mobility P08
spinal rotation
Mobility P29
Date
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D A Y 4 : Q U A L2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises S ts cor d Heart Rate Technique Effort Discomfort
lunge RaiseQual p05
knee ellipseQual p06
sit thru hipQual p05
pushup kneeQual p08
Hollow BodycrunchQual p09
table liftQual p10
Score: Add the lowest of 8 setsfrom each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed onour mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercisewith 10 seconds of quick recovery. Write down your score for each setn the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart
ate, and write it down under “HEART RATE” as well as yourTechnique, Effort and Discomfort level. If you cannot do that much athe beginning, you MUST at least record and write down your heartate.
Perform 1 round of the cool-down which you will perform on yourompensation of this cycle
When you nish, with your nal exercise and nal heart rate and have itecorded above then, it’s time to tally the totals. Add your lowest set ofach of the exercises together for your Score, and nd the averageeart rate to check that over the entire program your average was
within the target. Do the same for Technique, Effort and Discomfortverages.
Cooldownpigeon
compensation P15
downward facing
dog
compensation P06
forearm frog
compensation P12
drill bit hold
compensation P07
shoulder bridge
compensation P20
standing sidebend
compensation P26
Warmup
knee circle
Mobility P15
backstroke
Mobility P04
hip hurdle
Mobility P11
hitchhiker
Mobility P12
gunslinger
Mobility P08
spinal rotation
Mobility P29
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D A Y 5 : A L P H A M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (threetimes total).
Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.
Mobility Drill
Hitchhiker
Mobility P12
Twisting Lunge
Mobility P32
Backstroke
Mobility P04
Knee to Chest Push Kick
Mobility P16
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 6 : A L P H A C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
Seal
compensation P16
Twisted Lunge
compensation P29
downward facing dog
compensation P06
Upward Facing Dog
compensation P30
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Resting Heart Rate Heart Rate Maximum
220-AGE
Moderate Intensity WorkoutTarget Heart Rate 60-80% Maximum
D A Y 7 : A L P H A2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises S ts cor d Heart Rate Technique Effort Discomfort
Clubbell TwoHanded Swipe(15lbs)Exercise p05
Ring/Strap
Double RowExercise p011
Jump-Up PullupExercise p77
Box Step-UpExercise p24
Score: Add the lowest of 8 setsfrom each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfor
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 secondsof exercise with 10 seconds of quick recovery. Writedown your score for each set in the “SETS SCORED”section above.
During the 1 minute recovery in between each exercise,take your heart rate, and write it down under “HEART
RATE” as well as your Technique, Effort and Discomfortlevel. If you cannot do that much at the beginning, youMUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you willperform on your compensation of this cycle
When you nish, with your nal exercise and nal heartrate and have it recorded above then, it’s time to tally thetotals. Add your lowest set of each of the exercisestogether for your Score, and nd the average heart rateto check that over the entire program your average waswithin the target. Do the same for Technique, Effort andDiscomfort averages.
CooldownSeal
compensation P16
Twisted Lunge
compensation P29
downward facing
dog
compensation P06
Upward Facing
Dog
compensation P30
Warmup
Hitchhiker
Mobility P12
Twisting Lunge
Mobility P32
Backstroke
Mobility P04
Knee to Chest
Push Kick
Mobility P16
Date
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D A Y 8 : A L P H A2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises S ts cor d Heart Rate Technique Effort Discomfort
Clubbell TwoHanded Swipe(15lbs)Exercise p05
Ring/Strap
Double RowExercise p011
Jump-Up PullupExercise p77
Box Step-UpExercise p24
Score: Add the lowest of 8 setsfrom each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 secondsof exercise with 10 seconds of quick recovery. Writedown your score for each set in the “SETS SCORED”section above.
During the 1 minute recovery in between each exercise,take your heart rate, and write it down under “HEARTRATE” as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, youMUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you willperform on your compensation of this cycle
When you nish, with your nal exercise and nal heartrate and have it recorded above then, it’s time to tally thetotals. Add your lowest set of each of the exercisestogether for your Score, and nd the average heart rateto check that over the entire program your average waswithin the target. Do the same for Technique, Effort andDiscomfort averages.
CooldownSeal
compensation P16
Twisted Lunge
compensation P29
downward facing
dog
compensation P06
Upward Facing
Dog
compensation P30
Warmup
Hitchhiker
Mobility P12
Twisting Lunge
Mobility P32
Backstroke
Mobility P04
Knee to Chest
Push Kick
Mobility P16
Date
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D A Y 9 : B R A V O M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (threetimes total).
Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.
Mobility Drill
Rolling Shoulder Blade
Mobility p23
Inside Shoulder Circle
Mobility p14
Leg Swing
Mobility p17
Prayer Shoulder Plyo
Mobility p20
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 1 0 : B R A V O C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
Sleeping Warrior
Compensation p21
Locust
Compensation p14
King Dancer Basic
Compensation p13
Standing Backbend
Compensation p24
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Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
kettlebell twohanded deadliftExercise p37
Parallette/boxKnee Press
Exercise p29
Leg ThreadExercise p45
Clubbell Gamacast (15lbs)Exercise p06
Score: Average 4 Repetition Totals AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfor
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 1 2 : B R A V O4 / 1 X 4 W O R K O U T
D I R E C T I O N S :erform 1 round of the warm-up which you have alreadyerformed on your mobility day of this cycle.
hen perform one continuous four-minute round of eachxercise. Go as slow as you can continue without taking anyauses, without stopping in between repetitions, and with veryood technique. Write down your score for each set of your totalepetitions in the “REPETITIONS SCORED” section above.
During the 1 minute recovery in between each exercise, takeour heart rate, and write it down under “HEART RATE” as well
s your Technique, Effort and Discomfort level. If you cannot dohat much at the beginning, you MUST at least record and writeown your heart rate.
When you nish, with your nal exercise and nal heart rate andave it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
hen, it’s time to tally the totals. Add your four numbers fromRepetitions Scores, and divide by 4 to get your Score, and ndhe average heart rate to check that over the entire program yourverage was within the target. Do the same for Technique, Effortnd Discomfort averages.
CooldownSleeping Warrior
Compensation
p21
Locust
Compensation
p14
King Dancer
BasicCompensation
p13
Standing
Backbend
Compensation
p24
WarmupRolling
Shoulder
Blade
Mobility p23
Inside
Shoulder
Circle
Mobility p14
Leg Swing
Mobility p17
Prayer
Shoulder
Plyo
Mobility p20
Date
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D A Y 1 2 : B R A V O4 / 1 X 4 W O R K O U T
Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
kettlebell twohanded deadliftExercise p37
Parallette/boxKnee Press
Exercise p29
Leg ThreadExercise p45
Clubbell Gamacast (15lbs)Exercise p06
Score: Average 4 Repetition Totals AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfor
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :erform 1 round of the warm-up which you have alreadyerformed on your mobility day of this cycle.
hen perform one continuous four-minute round of eachxercise. Go as slow as you can continue without taking anyauses, without stopping in between repetitions, and with veryood technique. Write down your score for each set of your totalepetitions in the “REPETITIONS SCORED” section above.
During the 1 minute recovery in between each exercise, takeour heart rate, and write it down under “HEART RATE” as well
s your Technique, Effort and Discomfort level. If you cannot dohat much at the beginning, you MUST at least record and writeown your heart rate.
When you nish, with your nal exercise and nal heart rate andave it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
hen, it’s time to tally the totals. Add your four numbers fromRepetitions Scores, and divide by 4 to get your Score, and ndhe average heart rate to check that over the entire program yourverage was within the target. Do the same for Technique, Effortnd Discomfort averages.
CooldownSleeping Warrior
Compensation
p21
Locust
Compensation
p14
King Dancer
BasicCompensation
p13
Standing
Backbend
Compensation
p24
WarmupRolling
Shoulder
Blade
Mobility p23
Inside
Shoulder
Circle
Mobility p14
Leg Swing
Mobility p17
Prayer
Shoulder
Plyo
Mobility p20
Date
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D A Y 1 3 : C H A R L I E M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (threetimes total).
Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.
Mobility Drill
Hindu Push-up
Mobility p10
Sit-thru Stretch
Mobility p28
Side Shoulder Cast
Mobility p27
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 1 4 : C H A R L I E C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
Upward Facing Dog
Compensation p30
Dying Warrior
Compensation p08
Camel
Compensation p04
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D A Y 1 6 : C H A R L I EE M O T M W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all theexercise) in less than one minute; give yourself one point inthe “ROUND” box of the minute you successfullycompleted (1-20). If you don’t complete them in less thanone minute, start over at the beginning of the followingminute; and leave that “ROUND” box blank, as you do notget a point for not completing it.
When you nish, with your nal round (20), then take yourheart rate, and write it down under “HEART RATE” as well
as your Technique, Effort and Discomfort level. If youcannot do that much at the beginning, you MUST at leastrecord and write down your heart rate.
Perform 1 round of the cool-down which you will performon your compensation of this cycle.
Then, it’s time to tally the totals. Add your points for all ofthe rounds you completed with very good technique(maximum 20).
Exercises
Clubbell Shoulder Park Squat (15lbs)reps: 5 right / 5 leftExercise p07
Quad Press Basic reps: 5Exercise p49
Ring/Strap Knee Press reps: 5Exercise p15
Resting Heart Rate Heart Rate Maximum220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total Rounds you completedall repetitions in under 60 seconds
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfor
CooldownUpward Facing Dog
Compensation p30
Dying Warrior
Compensation p08
Camel
Compensation p04
WarmupHindu Push-up
Mobility p10
Sit-thru Stretch
Mobility p28
Side Shoulder Cast
Mobility p27
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D A Y 1 7 : D E L T A M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (threetimes total).
Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.
Mobility Drill
Rocking Shin Lunge
Mobility p22
Hollow Body Crunch
Mobility p13
Frog Leg Swim
Mobility p07
Windshield Wiper
Mobility p33
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 1 8 : D E L T A C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
Shin Lunge
Compensation p19
Shoulder Bridge
Compensation p20
Wind Removing
Compensation p31
Seated Spinal Twist
Compensation p17
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Exercises
Front Lunge 21 repsExercise p72
Basic Spinal Rock 13 repsExercise p53
Mountain Climber 8 repsExercise p57
Kettlebell Figure Eight (8kgs) 5 repsExercise p41
Resting Heart Rate Heart Rate Maximum220-AGE
Moderate Intensity WorkoutTarget Heart Rate 60-80% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total number of circuits youcompleted in under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfor
D A Y 1 9 : D E L T AA M R A P W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all ofthe repetitions of all of the exercises for one “ROUND”point. Complete as many rounds as possible in twentyminutes. Go as slow as you can continue without takingany pauses, without stopping in between repetitions, andwith very good technique.
When you nish all twenty minutes, then take your heartrate, and write it down under “HEART RATE” as well asyour Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least recordand write down your heart rate.
Perform 1 round of the 6 minute cool-down you performedon your Low Intensity Day for this cycle (using thecompensation drills for this workout.)
Then, it’s time to tally the totals. Add your points for all ofthe rounds you completed with very good technique. Only20 possible round points are listed on this sheet, but as ittakes a minimum of approximately 90 seconds to completea round with good form, this form will sufce your needs.
CooldownShin Lunge
Compensation p19
Shoulder Bridge
Compensation p20
Wind Removing
Compensation p31
Seated Spinal Twist
Compensation p17
WarmupRocking Shin Lunge
Mobility p22
Hollow Body
Crunch
Mobility p13
Frog Leg Swim
Mobility p07
Windshield Wiper
Mobility p33
Date
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D A Y 2 0 : D E L T AA M R A P W O R K O U T
Exercises
Front Lunge 21 repsExercise p72
Basic Spinal Rock 13 repsExercise p53
Mountain Climber 8 repsExercise p57
Kettlebell Figure Eight (8kgs) 5 repsExercise p41
Resting Heart Rate Heart Rate Maximum220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total number of circuits youcompleted in under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfor
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all ofthe repetitions of all of the exercises for one “ROUND”point. Complete as many rounds as possible in twentyminutes. Go as slow as you can continue without takingany pauses, without stopping in between repetitions, andwith very good technique.
When you nish all twenty minutes, then take your heartrate, and write it down under “HEART RATE” as well asyour Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least recordand write down your heart rate.
Perform 1 round of the 6 minute cool-down you performedon your Low Intensity Day for this cycle (using thecompensation drills for this workout.)
Then, it’s time to tally the totals. Add your points for all ofthe rounds you completed with very good technique. Only20 possible round points are listed on this sheet, but as ittakes a minimum of approximately 90 seconds to completea round with good form, this form will sufce your needs.
CooldownShin Lunge
Compensation p19
Shoulder Bridge
Compensation p20
Wind Removing
Compensation p31
Seated Spinal Twist
Compensation p17
WarmupRocking Shin Lunge
Mobility p22
Hollow Body
Crunch
Mobility p13
Frog Leg Swim
Mobility p07
Windshield Wiper
Mobility p33
Date
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D A Y 2 1 : E C H O M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (threetimes total).
Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.
Mobility Drill
Lifting Camel
Mobility p18
Shirt Ripping
Mobility p25
Twisting Lunge
Mobility p32
Prayer Shoulder Plyo
Mobility p20
Leg Swing
Mobility p17
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 2 2 : E C H O C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
Standing Forward Fold
Compensation p25
Floor Bow Pull
Compensation p09
Twisted Lunge
Compensation p29
Standing Backbend
Compensation p24
King Dancer Basic
Compensation p13
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D A Y 2 3 : E C H O[ 9 0 / 3 0 X 5 ] 2 W O R K O U T
Resting Heart Rate Heart Rate Maximum220-AGE
Moderate Intensity WorkoutTarget Heart Rate 60-80% Maximum
D I R E C T I O N S :rform 1 round of the warm-up which you have already performed on your mobilityy of this cycle.
ou will perform the above circuit TWICE, in two “ights.” You will be trying to scoreclose to the same, if not more repetitions on “Flight 2” as on “Flight 1” becauseu only get to keep the lower scored attempt.
rform one continuous round of 90 seconds of one exercise, with 30 seconds ofick recovery.
uring the 30 seconds recovery in between each exercise, take your heart rate, andrite it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then youreart Rate, Technique, Effort and Discomfort level. If you cannot do that much at theginning, you MUST at least record and write down your repetitions and heart rate.
hen you nish, with your nal exercise and nal heart rate and have it recordedove, then perform 1 round of the cool-down which you will perform on yourmpensation of this cycle.
hen, it’s time to tally the totals. Add your lowest of the attempts from the exercisestween Flight 1 and 2 for your Score, and nd the average heart rate (add the 10tal heart rates, then divide by 10) to check that over the entire program yourerage was within the target. Do the same for Technique, Effort and Discomforterages.
Score: Add together the lowest setfor each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Exercises Flight 1 Flight 2 Heart Rate Tech ique Effort Discomfort
Medicine Ball NeckSquatExercise p82
Quad Press BasicExercise p49
Ring/Strap DoubleRowExercise p11
Clubbell GamaCast (15lbs)Exercise p06
Leg ThreadExercise p45
CooldownStanding Forward
Fold
Compensation p25
Floor Bow Pull
Compensation p09
Twisted LungeCompensation p29
Standing
Backbend
Compensation p24
King Dancer Basic
Compensation p13
Warmup
Lifting Camel
Mobility p18
Shirt Ripping
Mobility p25
Twisting Lunge
Mobility p32
Prayer
Shoulder Plyo
Mobility p20
Leg Swing
Mobility p17
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D A Y 2 4 : E C H O[ 9 0 / 3 0 X 5 ] 2 W O R K O U T
Resting Heart Rate Heart Rate Maximum220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :rform 1 round of the warm-up which you have already performed on your mobilityy of this cycle.
ou will perform the above circuit TWICE, in two “ights.” You will be trying to scoreclose to the same, if not more repetitions on “Flight 2” as on “Flight 1” becauseu only get to keep the lower scored attempt.
rform one continuous round of 90 seconds of one exercise, with 30 seconds ofick recovery.
uring the 30 seconds recovery in between each exercise, take your heart rate, andrite it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then youreart Rate, Technique, Effort and Discomfort level. If you cannot do that much at theginning, you MUST at least record and write down your repetitions and heart rate.
hen you nish, with your nal exercise and nal heart rate and have it recordedove, then perform 1 round of the cool-down which you will perform on yourmpensation of this cycle.
hen, it’s time to tally the totals. Add your lowest of the attempts from the exercisestween Flight 1 and 2 for your Score, and nd the average heart rate (add the 10tal heart rates, then divide by 10) to check that over the entire program yourerage was within the target. Do the same for Technique, Effort and Discomforterages.
Score: Add together the lowest setfor each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Exercises Flight 1 Flight 2 Heart Rate Tech ique Effort Discomfort
Medicine Ball NeckSquatExercise p82
Quad Press BasicExercise p49
Ring/Strap DoubleRowExercise p11
Clubbell GamaCast (15lbs)Exercise p06
Leg ThreadExercise p45
CooldownStanding Forward
Fold
Compensation p25
Floor Bow Pull
Compensation p09
Twisted LungeCompensation p29
Standing
Backbend
Compensation p24
King Dancer Basic
Compensation p13
Warmup
Lifting Camel
Mobility p18
Shirt Ripping
Mobility p25
Twisting Lunge
Mobility p32
Prayer
Shoulder Plyo
Mobility p20
Leg Swing
Mobility p17
Date
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D A Y 2 5 : F O X T R O T M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (threetimes total).
Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.
Mobility Drill
Backstroke
Mobility p04
Handcuff
Mobility p09
Knee to Chest Push Kick
Mobility p16
Windshield Wiper
Mobility p33
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 2 6 : F O X T R O T C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
Downward Facing Dog
Compensation p06
Clasped Hand Forward Fold
Compensation p05
Upward Facing Dog
Compensation p30
Triangle
Compensation p28
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Exercises Number of Repetitions to Perform
Jump-Up Pullup 50 repsExercise p77
Kettlebell Push Press (8kgs) reps: 25 right / 25leftExercise p42
Box Step-Up 50 repsExercise p24
Clubbell Clockwork Squat (15lbs) reps: 50 right /50 leftExercise p08
Resting Heart Rate Heart Rate Maximum220-AGE
Moderate Intensity WorkoutTarget Heart Rate 60-80% Maximum
Total Time elapsed for completingall repetitions in Under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfor
D A Y 2 7 : F O X T R O TA F A P / T W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for eachexercise as fast as possible with very good technique, but noonger than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in betweenrepetitions, and with very good technique.
When you nish all of the repetitions, check the clock, then takeyour heart rate, and write your time elapsed, your nal heart rate
as well as your Technique, Effort and Discomfort level. If youcannot do that much at the beginning, you MUST at least recordand write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on yourcompensation of this cycle.
CooldownDownward Facing
Dog
Compensation p06
Clasped Hand
Forward Fold
Compensation p05
Upward Facing Dog
Compensation p30
Triangle
Compensation p28
WarmupBackstroke
Mobility p04
Handcuff
Mobility p09
Knee to Chest
Push Kick
Mobility p16
Windshield Wiper
Mobility p33
Date
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D A Y 2 8 : F O X T R O TA F A P / T W O R K O U T
Resting Heart Rate Heart Rate Maximum220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for eachexercise as fast as possible with very good technique, but noonger than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in betweenrepetitions, and with very good technique.
When you nish all of the repetitions, check the clock, then takeyour heart rate, and write your time elapsed, your nal heart rate
as well as your Technique, Effort and Discomfort level. If youcannot do that much at the beginning, you MUST at least recordand write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on yourcompensation of this cycle.
Exercises Number of Repetitions to Perform
Jump-Up Pullup 50 repsExercise p77
Kettlebell Push Press (8kgs) reps: 25 right / 25leftExercise p42
Box Step-Up 50 repsExercise p24
Clubbell Clockwork Squat (15lbs) reps: 50 right /50 leftExercise p08
Total Time elapsed for completingall repetitions in Under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfor
CooldownDownward Facing
Dog
Compensation p06
Clasped Hand
Forward Fold
Compensation p05
Upward Facing Dog
Compensation p30
Triangle
Compensation p28
WarmupBackstroke
Mobility p04
Handcuff
Mobility p09
Knee to Chest
Push Kick
Mobility p16
Windshield Wiper
Mobility p33
Date
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D A Y 2 9 : G O L F M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (threetimes total).
Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.
Mobility Drill
Windshield Wiper
Mobility p33
Tripod Overhead
Mobility p31
hollow Body Crunch
Mobility p13
Sit-Thru Stretch
Mobility p28
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 3 0 : G O L F C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
Seated Spinal Twist
Compensation p17
Shin Dancer Bridge
Compensation p18
Shoulder Bridge
Compensation p20
Dying Warrior
Compensation p08
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Resting Heart Rate Heart Rate Maximum
220-AGE
Moderate Intensity WorkoutTarget Heart Rate 60-80% Maximum
D A Y 3 1 : G O L F2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises S ts cor d Heart Rate Technique Effort Discomfort
Kettlebell FigureEight (8kgs)Exercise p41
Ring/Strap Kneeto Chest
Exercise p19
Spinal Rock BasicExercise p53
Quad Press BasicExercise p49
Score: Add the lowest of 8 setsfrom each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfor
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds ofexercise with 10 seconds of quick recovery. Write down your scorefor each set in the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take yourheart rate, and write it down under “HEART RATE” as well as yourTechnique, Effort and Discomfort level. If you cannot do that muchat the beginning, you MUST at least record and write down yourheart rate.
Perform 1 round of the cool-down which you will perform on yourcompensation of this cycle
When you nish, with your nal exercise and nal heart rate andhave it recorded above then, it’s time to tally the totals. Add yourlowest set of each of the exercises together for your Score, andnd the average heart rate to check that over the entire programyour average was within the target. Do the same for Technique,Effort and Discomfort averages.
Cooldown
Seated Spinal Twist
Compensation p17
Shin Dancer Bridge
Compensation p18
Shoulder Bridge
Compensation p20
Dying Warrior
Compensation p08
WarmupWindshield Wiper
Mobility p33
Tripod Overhead
Mobility p31
hollow Body
Crunch
Mobility p13
Sit-Thru Stretch
Mobility p28
Date
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D A Y 3 2 : G O L F2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises S ts cor d Heart Rate Technique Effort Discomfort
Kettlebell FigureEight (8kgs)Exercise p41
Ring/Strap Kneeto Chest
Exercise p19
Spinal Rock BasicExercise p53
Quad Press BasicExercise p49
Score: Add the lowest of 8 setsfrom each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfor
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds ofexercise with 10 seconds of quick recovery. Write down your scorefor each set in the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take yourheart rate, and write it down under “HEART RATE” as well as yourTechnique, Effort and Discomfort level. If you cannot do that muchat the beginning, you MUST at least record and write down yourheart rate.
Perform 1 round of the cool-down which you will perform on yourcompensation of this cycle
When you nish, with your nal exercise and nal heart rate andhave it recorded above then, it’s time to tally the totals. Add yourlowest set of each of the exercises together for your Score, andnd the average heart rate to check that over the entire programyour average was within the target. Do the same for Technique,Effort and Discomfort averages.
Cooldown
Seated Spinal Twist
Compensation p17
Shin Dancer Bridge
Compensation p18
Shoulder Bridge
Compensation p20
Dying Warrior
Compensation p08
WarmupWindshield Wiper
Mobility p33
Tripod Overhead
Mobility p31
hollow Body
Crunch
Mobility p13
Sit-Thru Stretch
Mobility p28
Date
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D A Y 3 3 : H O T E L M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (threetimes total).
Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.
Mobility Drill
Folding Shinbox Twist
Mobility p06
Twisting Lunge
Mobility p32
Hindu Push-up
Mobility p10
Leg Swing
Mobility p17
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 3 4 : H O T E L C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
pigeon
compensation P15
Twisted Lunge
Compensation p29
Upward Facing Dog
Compensation p30
King Dancer Basic
Compensation p13
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D A Y 3 6 : H O T E L4 / 1 X 4 W O R K O U T
Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
One Leg SquatHigh BoxExercise p64
Ring/StrapDouble Row
Exercise p11
ClubbellShoulder ParkSquat (15lbs)Exercise p07
Leg ThreadExercise p45
Score: Average 4 Repetition Totals AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfor
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform one continuous four-minute round of eachexercise. Go as slow as you can continue without taking anypauses, without stopping in between repetitions, and with verygood technique. Write down your score for each set of your totalrepetitions in the “REPETITIONS SCORED” section above.
During the 1 minute recovery in between each exercise, take yourheart rate, and write it down under “HEART RATE” as well as
your Technique, Effort and Discomfort level. If you cannot do thatmuch at the beginning, you MUST at least record and write downyour heart rate.
When you nish, with your nal exercise and nal heart rate andhave it recorded above, then perform 1 round of the cool-downwhich you will perform on your compensation of this cycle..
Then, it’s time to tally the totals. Add your four numbers fromRepetitions Scores, and divide by 4 to get your Score, and ndthe average heart rate to check that over the entire program youraverage was within the target. Do the same for Technique, Effortand Discomfort averages.
Warm-Up
Folding
Shinbox Twist
Mobility p06
Twisting Lunge
Mobility p32
Hindu Push-up
Mobility p10
Leg Swing
Mobility p17
Cooldown
pigeon
compensation P15
Twisted Lunge
Compensation p29
Upward Facing
Dog
Compensation p30
King Dancer Basic
Compensation p13
Date
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D A Y 3 7 : I N D I A M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (threetimes total).
Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.
Mobility Drill
Shinbox Switch
Mobility p24
Shirt Ripping
Mobility p25
Backstroke
Mobility p04
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 3 8 : I N D I A C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
Sphinx
Compensation p22
Floor Bow Pull
Compensation p09
Downward Facing Dog
Compensation p06
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Exercises
Parallel Squat 15 repsExercise p68
Quad Press Basic 10 repsExercise 49
Jump-up Pullup 5 repsExercise p77
Resting Heart Rate Heart Rate Maximum220-AGE
Moderate Intensity WorkoutTarget Heart Rate 60-80% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total Rounds you completedall repetitions in under 60 seconds
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfor
D A Y 3 9 : I N D I AE M O T M W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all theexercise) in less than one minute; give yourself one point inthe “ROUND” box of the minute you successfullycompleted (1-20). If you don’t complete them in less thanone minute, start over at the beginning of the followingminute; and leave that “ROUND” box blank, as you do notget a point for not completing it.
When you nish, with your nal round (20), then take yourheart rate, and write it down under “HEART RATE” as well
as your Technique, Effort and Discomfort level. If youcannot do that much at the beginning, you MUST at leastrecord and write down your heart rate.
Perform 1 round of the cool-down which you will performon your compensation of this cycle.
Then, it’s time to tally the totals. Add your points for all ofthe rounds you completed with very good technique(maximum 20).
CooldownSphinx
Compensation p22
Floor Bow Pull
Compensation p09
Downward Facing
Dog
Compensation p06
WarmupShinbox Switch
Mobility p24
Shirt Ripping
Mobility p25
Backstroke
Mobility p04
Date
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D A Y 4 0 : I N D I AE M O T M W O R K O U T
Exercises
Parallel Squat 15 repsExercise p68
Quad Press Basic 10 repsExercise 49
Jump-up Pullup 5 repsExercise p77
Resting Heart Rate Heart Rate Maximum220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total Rounds you completedall repetitions in under 60 seconds
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfor
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all theexercise) in less than one minute; give yourself one point inthe “ROUND” box of the minute you successfullycompleted (1-20). If you don’t complete them in less thanone minute, start over at the beginning of the followingminute; and leave that “ROUND” box blank, as you do notget a point for not completing it.
When you nish, with your nal round (20), then take yourheart rate, and write it down under “HEART RATE” as well
as your Technique, Effort and Discomfort level. If youcannot do that much at the beginning, you MUST at leastrecord and write down your heart rate.
Perform 1 round of the cool-down which you will performon your compensation of this cycle.
Then, it’s time to tally the totals. Add your points for all ofthe rounds you completed with very good technique(maximum 20).
CooldownSphinx
Compensation p22
Floor Bow Pull
Compensation p09
Downward Facing
Dog
Compensation p06
WarmupShinbox Switch
Mobility p24
Shirt Ripping
Mobility p25
Backstroke
Mobility p04
Date
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D A Y 4 1 : J U L I E T M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (threetimes total).
Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.
Mobility Drill
Shinbox Switch
Mobility p24
Hollow Body Crunch
Mobility p13
Side Shoulder Cast
Mobility p27
Sit-Thru Stretch
Mobility p28
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 4 2 : J U L I E T C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
Sphinx
Compensation p22
Shoulder Bridge
Compensation p20
Camel
Compensation p04
Dying Warrior
Compensation p08
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Exercises
Quad Press Basic 21 repsExercise p49
Parallel Squat 13 repsExercise p68
Ring/Strap Knee Press 8 repsExercise p15
Spinal Rock Basic 5 repsExercise p53
Resting Heart Rate Heart Rate Maximum220-AGE
Moderate Intensity WorkoutTarget Heart Rate 60-80% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total number of circuits youcompleted in under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfor
D A Y 4 3 : J U L I E TA M R A P W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all ofthe repetitions of all of the exercises for one “ROUND”point. Complete as many rounds as possible in twentyminutes. Go as slow as you can continue without takingany pauses, without stopping in between repetitions, andwith very good technique.
When you nish all twenty minutes, then take your heartrate, and write it down under “HEART RATE” as well asyour Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least recordand write down your heart rate.
Perform 1 round of the 6 minute cool-down you performedon your Low Intensity Day for this cycle (using thecompensation drills for this workout.)
Then, it’s time to tally the totals. Add your points for all ofthe rounds you completed with very good technique. Only20 possible round points are listed on this sheet, but as ittakes a minimum of approximately 90 seconds to completea round with good form, this form will sufce your needs.
CooldownSphinx
Compensation p22
Shoulder Bridge
Compensation p20
Camel
Compensation p04
Dying Warrior
Compensation p08
WarmupShinbox Switch
Mobility p24
Hollow Body
Crunch
Mobility p13
Side Shoulder
Cast
Mobility p27
Sit-Thru StretchMobility p28
Date
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D A Y 4 4 : J U L I E TA M R A P W O R K O U T
Exercises
Quad Press Basic 21 repsExercise p49
Parallel Squat 13 repsExercise p68
Ring/Strap Knee Press 8 repsExercise p15
Spinal Rock Basic 5 repsExercise p53
Resting Heart Rate Heart Rate Maximum220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total number of circuits youcompleted in under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfor
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all ofthe repetitions of all of the exercises for one “ROUND”point. Complete as many rounds as possible in twentyminutes. Go as slow as you can continue without takingany pauses, without stopping in between repetitions, andwith very good technique.
When you nish all twenty minutes, then take your heartrate, and write it down under “HEART RATE” as well asyour Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least recordand write down your heart rate.
Perform 1 round of the 6 minute cool-down you performedon your Low Intensity Day for this cycle (using thecompensation drills for this workout.)
Then, it’s time to tally the totals. Add your points for all ofthe rounds you completed with very good technique. Only20 possible round points are listed on this sheet, but as ittakes a minimum of approximately 90 seconds to completea round with good form, this form will sufce your needs.
CooldownSphinx
Compensation p22
Shoulder Bridge
Compensation p20
Camel
Compensation p04
Dying Warrior
Compensation p08
WarmupShinbox Switch
Mobility p24
Hollow Body
Crunch
Mobility p13
Side Shoulder
Cast
Mobility p27
Sit-Thru StretchMobility p28
Date
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D A Y 4 5 : K I L O M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (threetimes total).
Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.
Mobility Drill
Lifting Table
Mobility p19
Windshield Wiper
Mobility p33
Floor Hip Worm
Mobility p05
Inside Shoulder Circle
Mobility p14
Folding Shinbox Twist
Mobility p06
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 4 6 : K I L O C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
Standing Backbend Clasped
Hand
Compensation p23
Triangle
Compensation p28
Flying Locust
Compensation p11
Locust
Compensation p14
Pigeon
Compensation p15
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Resting Heart Rate Heart Rate Maximum
220-AGE
Moderate Intensity WorkoutTarget Heart Rate 60-80% Maximum
D A Y 4 7 : K I L O[ 9 0 / 3 0 X 5 ] 2 W O R K O U T
Score: Add together the lowest setfor each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfor
Exercises Flight 1 Flight 2 Heart Rate Tech ique Effort Discomfort
Kettlebell Two-Handed Swing (8kgs)Exercise p43
Clubbell ClockworkSquat (15lbs)Exercise p08
Sandbag DeadliftExercise p87
Parallette/Box KneePressExercise p29
One Leg Squat HighBoxExercise p64
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed onyour mobility day of this cycle.
You will perform the above circuit TWICE, in two “ights.” You will betrying to score as close to the same, if not more repetitions on “Flight 2”as on “Flight 1” because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take yourheart rate, and write it down under as your Repetitions (Under “Flight 1”or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfortlevel. If you cannot do that much at the beginning, you MUST at leastrecord and write down your repetitions and heart rate.
When you nish, with your nal exercise and nal heart rate and have itrecorded above, then perform 1 round of the cool-down which you willperform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your lowest of the attempts fromthe exercises between Flight 1 and 2 for your Score, and nd theaverage heart rate (add the 10 total heart rates, then divide by 10) tocheck that over the entire program your average was within the target.Do the same for Technique, Effort and Discomfort averages.
CooldownStanding
Backbend Clasped
Hand
Compensation p23
Triangle
Compensation p28
Flying Locust
Compensation p11
Locust
Compensation p14
Pigeon
Compensation p15
Warmup
Lifting Table
Mobility p19
Windshield
Wiper
Mobility p33
Floor HipWorm
Mobility p05
Inside
Shoulder
Circle
Mobility p14
Folding
Shinbox Twist
Mobility p06
Date
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D A Y 4 8 : K I L O[ 9 0 / 3 0 X 5 ] 2 W O R K O U T
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Exercises Flight 1 Flight 2 Heart Rate Tech ique Effort Discomfort
Kettlebell Two-Handed Swing (8kgs)Exercise p43
Clubbell ClockworkSquat (15lbs)Exercise p08
Sandbag DeadliftExercise p87
Parallette/Box KneePressExercise p29
One Leg Squat HighBoxExercise p64
Score: Add together the lowest setfor each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfor
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed onyour mobility day of this cycle.
You will perform the above circuit TWICE, in two “ights.” You will betrying to score as close to the same, if not more repetitions on “Flight 2”as on “Flight 1” because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take yourheart rate, and write it down under as your Repetitions (Under “Flight 1”or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfortlevel. If you cannot do that much at the beginning, you MUST at leastrecord and write down your repetitions and heart rate.
When you nish, with your nal exercise and nal heart rate and have itrecorded above, then perform 1 round of the cool-down which you willperform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your lowest of the attempts fromthe exercises between Flight 1 and 2 for your Score, and nd theaverage heart rate (add the 10 total heart rates, then divide by 10) tocheck that over the entire program your average was within the target.Do the same for Technique, Effort and Discomfort averages.
CooldownStanding
Backbend Clasped
Hand
Compensation p23
Triangle
Compensation p28
Flying Locust
Compensation p11
Locust
Compensation p14
Pigeon
Compensation p15
Warmup
Lifting Table
Mobility p19
Windshield
Wiper
Mobility p33
Floor HipWorm
Mobility p05
Inside
Shoulder
Circle
Mobility p14
Folding
Shinbox Twist
Mobility p06
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 5 0 : L I M A C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
Wind Removing
Compensation p31
Standing Forward Fold
Compensation p25
Seal
Compensation p16
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D A Y 5 2 : L I M AA F A P / T W O R K O U T
Resting Heart Rate Heart Rate Maximum220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Exercises Number of Repetitions to Perform
Mountain Climber 100 reps
Exercise p57
Medicine Ball Neck Squat 100 reps
Exercise p82
Clubbell Two-Handed Swipe (15lbs) 100
reps
Exercise p05
Total Time elapsed for completingall repetitions in Under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfor
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for eachexercise as fast as possible with very good technique, but noonger than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in betweenrepetitions, and with very good technique.
When you nish all of the repetitions, check the clock, then takeyour heart rate, and write your time elapsed, your nal heart rateas well as your Technique, Effort and Discomfort level. If youcannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on yourcompensation of this cycle.
CooldownWind Removing
Compensation p31
Standing Forward
Fold
Compensation p25
Seal
Compensation p16
WarmupFrog Leg Swim
Mobility p07
Lifting Camel
Mobility p18
Hitchhiker
Mobility p12
Date
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D A Y 5 3 : M I K E M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (threetimes total).
Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.
Mobility Drill
Knee to chest Push Kick
Mobility p16
Lifting Camel
Mobility p18
Twisting Lunge
Mobility p32
Backstroke
Mobility p04
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 5 4 : M I K E C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
Upward Facing Dog
Compensation p30
Standing Forward Fold
Compensation p25
Twisted Lunge
Compensation p29
Downward Facing Dog
Compensation p06
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D A Y 5 6 : M I K E2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises S ts cor d Heart Rate Technique Effort Discomfort
Box Step-UpExercise p24
Medicine Ball NeckSquatExercise p82
Ring/Strap DoubleRowExercise p11
Jump-up PullupExercise p77
Score: Add the lowest of 8 setsfrom each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfor
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyperformed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 secondsof exercise with 10 seconds of quick recovery. Writedown your score for each set in the “SETS SCORED”section above.
During the 1 minute recovery in between each exercise,take your heart rate, and write it down under “HEART
RATE” as well as your Technique, Effort and Discomfortlevel. If you cannot do that much at the beginning, youMUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you willperform on your compensation of this cycle
When you nish, with your nal exercise and nal heartrate and have it recorded above then, it’s time to tally thetotals. Add your lowest set of each of the exercisestogether for your Score, and nd the average heart rateto check that over the entire program your average waswithin the target. Do the same for Technique, Effort andDiscomfort averages.
CooldownUpward Facing
Dog
Compensation p30
Standing Forward
Fold
Compensation p25
Twisted LungeCompensation p29
Downward Facing
Dog
Compensation p06
Warmup
Knee to chest
Push Kick
Mobility p16
Lifting Camel
Mobility p18
Twisting LungeMobility p32
Backstroke
Mobility p04
Date
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D A Y 5 7 : N O V E M B E R M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of yourheart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (threetimes total).
Spend more time in General if you need it on yourmobility. You may also add other drills from the Mobilitymanual as long as you perform at minimum the drillslisted on this page.
Mobility Drill
Lifting Camel
Mobility p18
Inside Shoulder Circle
Mobility p14
Windshield Wiper
Mobility p33
Handcuff
Mobility p09
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D I R E C T I O N S :As this is a recovery day, maintain between 40-60% ofyour heart rate maximum.
Perform the compensation drills in these blocks for theworkout.
For your Low Intensity Day, repeat the cool-down 3X(three times total).
Spend more time in General if you need it on yourcompensation. You may also add other drills from theCompensation manual as long as you perform atminimum the drills listed on this page.
D A Y 5 8 : N O V E M B E R C O M P E N S A T I O N Date
Resting Heart RateHeart Rate Maximum
220-AGELow Intensity CompensationTarget Heart Rate 40-60% Maximum
Compensation Drill
Standing Forward Fold
Compensation p25
Locust
Compensation p14
Triangle
Compensation p28
Clasped Hand Forward Fold
Compensation p05
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Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
Medicine Ball NeckSquatExercise p82
Parallette/Box KneePressExercise p29
Clubbell ClockworkSquat (15lbs)Exercise p08
Kettlebell PushPress (8kgs)Exercise p42
Score: Average 4 Repetition Totals AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfor
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 5 9 : N O V E M B E R4 / 1 X 4 W O R K O U T
D I R E C T I O N S :erform 1 round of the warm-up which you have alreadyerformed on your mobility day of this cycle.
hen perform one continuous four-minute round of eachxercise. Go as slow as you can continue without taking anyauses, without stopping in between repetitions, and with veryood technique. Write down your score for each set of your totalepetitions in the “REPETITIONS SCORED” section above.
During the 1 minute recovery in between each exercise, takeour heart rate, and write it down under “HEART RATE” as well
s your Technique, Effort and Discomfort level. If you cannot dohat much at the beginning, you MUST at least record and writeown your heart rate.
When you nish, with your nal exercise and nal heart rate andave it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
hen, it’s time to tally the totals. Add your four numbers fromRepetitions Scores, and divide by 4 to get your Score, and ndhe average heart rate to check that over the entire program yourverage was within the target. Do the same for Technique, Effortnd Discomfort averages.
CooldownStanding
Forward Fold
Compensation
p25
Locust
Compensation
p14
TriangleCompensation
p28
Clasped Hand
Forward Fold
Compensation
p05
WarmupLifting Camel
Mobility p18
Inside
Shoulder
Circle
Mobility p14
Windshield
WiperMobility p33
Handcuff
Mobility p09
Date
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D A Y 6 0 : N O V E M B E R4 / 1 X 4 W O R K O U T
Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
Medicine Ball NeckSquatExercise p82
Parallette/Box KneePressExercise p29
Clubbell ClockworkSquat (15lbs)Exercise p08
Kettlebell PushPress (8kgs)Exercise p42
Score: Average 4 Repetition Totals AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfor
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have alreadyerformed on your mobility day of this cycle.
Then perform one continuous four-minute round of eachxercise. Go as slow as you can continue without taking anyauses, without stopping in between repetitions, and with veryood technique. Write down your score for each set of your totalepetitions in the “REPETITIONS SCORED” section above.
During the 1 minute recovery in between each exercise, takeour heart rate, and write it down under “HEART RATE” as wells your Technique, Effort and Discomfort level. If you cannot dohat much at the beginning, you MUST at least record and writeown your heart rate.
When you nish, with your nal exercise and nal heart rate andave it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, it’s time to tally the totals. Add your four numbers fromRepetitions Scores, and divide by 4 to get your Score, and ndhe average heart rate to check that over the entire program yourverage was within the target. Do the same for Technique, Effortnd Discomfort averages.
CooldownStanding
Forward Fold
Compensation
p25
Locust
Compensation
p14
TriangleCompensation
p28
Clasped Hand
Forward Fold
Compensation
p05
WarmupLifting Camel
Mobility p18
Inside
Shoulder
Circle
Mobility p14
Windshield
WiperMobility p33
Handcuff
Mobility p09
Date
-
8/19/2019 TACFIT26 Daily Journal Level 1.pdf
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D A Y 6 1 : O S C A R M O B I L I T Y Date
Resting Heart RateHeart Rate Maximum
220-AGENo Intensity MobilityTarget Heart Rate 0-40% Maximum
D I R E C T I O N S :As this i