Warm up:

4x barbell complex @ 75/85/95/105#

Work out:

1) 15x DL @ 235#

    15x BP @ 170#

2) 15-10-5

HSC/ lunge L / lunge R / push press @ 95#

situp

bench dip

hyper

pull up

My Easter Fitness Sermon:

I almost feel guilty.

Hit the track for some sprints today because I didn't have time to find hills.

I get there and skinny-fat dude with huge love handles, flabby calves, and a FUPA and his wife with huge muffin top are suffering while enduring some kind of half-jog for a long distance. Both are obviously hating every second of it, and are already sweating and panting. The woman would stop and do a few stretches every…

6AM:

100x KB swing @ 60#

TRAINING:

10AM-

10 LADDER SETS OF 1-ARM PUSHUPS AND PULLUPS. 60 REPS PER ARM ON PUSHUPS AND 60 VARIOUS PULLUPS. 

NUTRITION:

8am-

2 Hydroxycut Hardcore caps

500mg maca root

11am-

1 scoop BSN AminoX

1pm-

1 tbsp coconut oil

5 strips of bacon

4 eggs fried in bacon grease

fish oil

cod liver oil

5000iu vitamin D

930pm-

About 12oz of grilled grassfed…

TRAINING:

3/27

8 LADDER SETS OF 1-ARM PUSHUPS AND VARIOUS PULLUP TYPES

3/28

16 TAEKWON-DO HYUNGS: 100% EFFORT, WITH 1 MINUTE REST BETWEEN HYUNGS.

Hyungs are always done at 100%. Otherwise, they are useless. But, doing them with a 1 minute rest between enables me enough recovery time that I can really add a lot more snap to each movement. The goal is to go all out and be spent at the end of each hyung. This should be equivalent to a 300yd max…

AM: 100x KB swing@ 60#

PM: 8.84 mile run

TRAINING:

10AM-

2-ARM KETTLEBELL SWINGS 10 X 10 WITH 40KG. 

Increased rest time to one minute between these small sets with a moderate weight. Got even more explosiveness from them and a harder snap from the hips. This is not even enough to get a sweat going, but it seems to be increasing the hip drive more. I have, literally, done workouts with 10X this much volume and not felt this kind of result. I think it is a perfect combination of weight and inserting it at the…

3/24

8 am coffee

10 am 20x 5 ea, 10 kg KB overhead thrusters, 15x 5 12 kg KB overhead thrusters & assisted pullups.  I had planned to up the KB to 14 today but it was not happening.  Very weak today, frustrating, but completed

11:30 am 2 eggs scrambled in bacon fat with left over asparagus from last night. 2 slices GF bread with butter.

7:30 pm Shrimp w/pesto over spaghetti squash, spinach salad with cranberries, sundried tomatoes, pecans &…

Warm up:

4RDS

5x (ea) TGU @ 10#

5x burpee

10x (ea) 20" box step @ 35#

Work out:

1) 5RDS

3x front squat @ 180#

3x KB military press ( 50#/60#) switch sides ea. round

2) 5RDS

15x power clean @ 115# fat bar

15x 24" elevated push up

3) 5RDS

10x box jump @ 24"

5x pullup

5x weighted sit up @ 45#

@ 6am: 100x KB swing @ 60#

TRAINING:

3/23

REST DAY



3/24

MAX-EFFORT HILL SPRINTS X 3.

Found the steepest hill I could. Max effort for 60 seconds, walk down; max effort for 45 seconds, walk down; max effort for 30 seconds. Done.

I have been doing these descending sets of sprints for a long time. Apparently, this is a good idea: …

Warm up:

6RDS

5x C&P @ 135#

Work out:

4RDS

30x KB swing @ 60#

15x weighted sit up @ 45#

30x jumping pullup

25x hyper

20x KB squat @ 60#

10x push up

Fasted all day until dinner at 6 pm - flank steak stuffed with spinach, red peppers, mushrooms, onions and a little blue cheese.  Roasted asparagus with lemon infused olive oil.

1:30 pm 10x 5 box jumps and 5 burpees.  Short, intense and kick my heart rate through the roof!  Gave me that nice light headed feeling after every set.

3/20

TAEKWON-DO: 21 HYUNGS, BASICS, SPARRING, BREAKING.



3/21

16 TAEKWON-DO HYUNGS



3/22

10AM-

6 LADDERS OF 1-ARM PUSHUPS AND PULLUPS



6PM-

TAEKWON-DO: 21 HYUNGS, BASICS, SPARRING, BREAKING.

NUTRITION:

8am-

2 Hydroxycut Hardcore…

6 am coffee

2 pm spoonful of coconut oil, orange and handful of mac nuts

5:30 pm workout  20x 5 ea, KB overhead thrusters 12 kg & assisted pullups.

7 pm Chorizo meatballs, avocado and califlower mash

Warm up:

3RDS

10x OHS ( bar)

10x push up

3x pullup

Work out:

AMRAP in 60 min

10x DL @ 135#

5x (ea arm ) one arm sit up @ 50# KB

10x push press @ 75#

10x KB swing @ 50#

3x (ea arm ) TGU @ 50#

finished with 13 RDS

3/18 rest day, 1st one in a couple of weeks. Don't remember nutrition.

3/19 6 am BodyCombat

9 pm dinner with friends - Gluten free BBQ chicken pizza at Flatbread & chicken walnut salad

3/20 3 eggs with Boars Head pepperoni, almonds & mac nuts, and a spoonful of coconut oil. I was starving all day.

4:30 pm 4x on this workout, 6 more to go.  20x 5 ea, KB overhead thrusters 12 kg & assisted pullups.  First time with 12kg, actually need…

Warm up:

5RDS

10x squat jump

10x pushup

5x bus drivers @ 25# (ea)

5x pvc halo (ea)

Work out:

3RDS

5x snatch to OHS @ 95#

10x Knees to elbows

3RDS

5x Sand bag C&P @ 80#

10x KB swing @ 60#

15x Ball slam @ 25#

TRAINING:

10AM-

9 LADDER SETS OF 1-ARM PUSHUPS AND PULLUPS

5PM-

10 TAEKWON-DO HYUNGS (Sam-Il 10X), ALTERNATED WITH 40KG KETTLEBELL SWINGS

NUTRITION:

8am-

2 Hydroxycut Hardcore caps

Korean ginseng

1120am-

1 scoop BSN AminoX

A couple handfuls of blackberries

fish oil

cod liver oil

2pm-

1 tbsp coconut oil

5 strips of bacon

4 eggs cooked in bacon…

Warmup:

5 RDS

20x KB swing @ 50#

7x jumping lunge (ea)

10x pushup

Work out:

FRAN

5 min 25 sec

30 min run with hills and sprint

TRAINING:

03/17

 2 fasted Tabata sprint rounds across a big field in the wind. 

3/18

16 Taekwon-Do hyungs

NUTRITION:

7am-

2 Hydroxycut Hardcore caps

Korean ginseng

8am-

1 tbsp coconut oil

jerky and almonds

fish oil

cod liver oil

vitamin D

130pm-

1 tbsp coconut oil

about 6oz of leftover grilled wild salmon

3 huge eggs fried in coconut…