TRAINING:

06/28

1230PM

EASY PRACTICE: KETTLEBELL SNATCH AND LONG-CYCLE SETS DURING A SKILLS WORKSHOP BY JOANNA POOL!)

Otherwise a rest day. 

6/29

REST DAY

6/30

12PM-

EASY SETS OF DEADLIFTS, FOLLOWED UP BY KETTLEBELL SWINGS WHILE DOING GYM CHORES. ALL DEADLIFTS WITH 405# ON THE BAR. ALL SWINGS WITH 40KG. 

530PM-

16 TAEKWON-DO HYUNGS

NUTRITION: 

Since Saturday and Sunday…

TRAINING: 

C2 ROWER. 250M SPRINTS X 3, 3 MINUTE REST BETWEEN SPRINTS. MAX EFFORT. 

NUTRITION: 

730am-

200mg caffeine/green tea

10am-

1 scoop Paleo Protein

130pm-

1 tbsp coconut oil

about 8 strips of bacon with avocado slices on top

fish oil

vitamin D

9pm-

Huge feast tonight, with stuffed mushrooms, huge steak and baked potato, a huge salad and some hard cider. Also had…

TRAINING: 

12PM-

Easy sets of goblet squats in short exercise breaks throughout the day. These proved to be a mistake on my inflamed IT band. 

530PM-

16 TAEKWON-DO HYUNGS

NUTRITION: 

8am-

1 scoop Paleo Protein

1 tbsp MCT oil

fish oil

2pm-

1 tbsp MCT oil

about 6oz of leftover sirloin roast

bunch of nuts and fresh raspberries from the neighbor

fish oil

5000iu vitamin…

TRAINING: 

830AM-

2000M ON THE C2

(Damper set at 8, 28-29SPM. 8:43. Still working on the consistency with stroke rate.)

12PM-

SEVERAL EASY SETS OF PRESSES WITH THE 24KG KETTLEBELL WHILE DOING GYM CHORES

6PM-

30 MINUTES OF TAEKWON-DO BASIC TECHNIQUE

NUTRITION: 

7am-

200mg caffeine/green tea

10am-

1 scoop Paleo Protein

130pm-

1 tbsp MCT oil

about 6oz…

TRAINING:

530PM-

LOTS OF 2-ARM SWINGS WITH 40KG.

TAEKWON-DO BASIC TECHNIQUE

NUTRITION:

12PM-

1 tbsp coconut oil

2 scoops Paleo Protein

handful of homemade trailmix with raw almonds, raw cashews, raw pumpkin seeds, raw sunflowers and raw walnuts

fish oil

5000iu vitamin D

930pm-

1 tbsp coconut oil

2 huge grassfed hamburgers (used a whole 1lb package) on portabello mushrooms with bleu…

TRAINING:

6/20

830AM-

Easy 2000M on the C2. Still trying to build smoothness and consistency. Left the damper at 8 and tried to maintain consistently at 28-29SPM. 2000M took 8:47 this time. 



6PM-

TAEKWON-DO HYUNGS, BASIC TECHNIQUE, AND BASIC APPLIED DEFENSE MOVEMENTS.

6/21

REST DAY

6/22

REST DAY

(Yes, I…

TRAINING: 

Kind of an "active rest" day. Loaded up the trapbar to my bodyweight (225#) and did about 1000ft of carries with it while doing gym chores and then spent a few minutes using Indian clubs later in the day. 

NUTRITION:

7am-

200mg caffeine/green tea

830am-

1 tbsp MCT oil

handful of jerky and a small bowl with raw almonds and coconut flake

4000mg fish oil

5000iu vitamin D

2pm-

1 tbsp…

TRAINING: 

830AM-

250M SPRINTS ON THE C2 X 5. 

12PM-

MASS AMOUNT OF BAR DIPS IN SHORT BREAKS

530PM-

16 TAEKWON-DO HYUNGS, BASIC TECHNIQUE DRILLS

NUTRITION: 

630am-

200mg caffeine/green tea

1 tbsp MCT oil

10am-

2 scoops MHP Paleo Protein

2pm-

1 tbsp MCT oil and 1 tbsp coconut oil

about 8oz of leftover steak

handful of raw almonds and a handful…

TRAINING: 

1030AM-12PM

Easy reps. 

Turkish Getups: Ran the rack from 16kg-48kg. 

Pulled a few easy trapbar deadlifts every 5-10 minutes for about an hour, while cleaning the gym. Bar loaded to 405#.

530PM-

TAEKWON-DO BASIC TECHNIQUE PRACTICE

NUTRITION: 

8AM-

200mg caffeine/green tea with 1 tbsp MCT oil

130pm-

1 tbsp MCT oil

6-egg omelette with about 1oz of habanero cheddar…

TRAINING:

6/13

830AM-

EASY 2000M ON THE ROWER. CONSTANT 28-29RPM. DAMPER SET AT 8 TODAY. 8:57 FOR THE 2000M.

6/14

11AM-

12 TAEKWON-DO HYUNGS, BASIC TECHNIQUE. MAX EFFORT DAY. 

6/15

REST DAY

6/16

12PM-

EXERCISE BREAKS DURING GYM CHORES WITH SETS OF BAR…

TRAINING: 

12PM-

Exercise breaks doing gym chores: Loaded a trap bar with 4 plates per side, 405#, (about all that will fit on my trap bar) and did easy singles and doubles about every 5 minutes for about an hour. 

530pm-

16 TAEKWON-DO HYUNGS

NUTRITION: 

6am-

200mg caffeine green tea

1 tbsp MCT oil

1030am-

Was feeling a little hungry and grabbed a big hunk of jerky from the gas station and a 8oz zero carb…

TRAINING:

830AM-

MAX EFFORT 250M SPRINTS ON THE C2 ROWER X 5. 

(3 minute rest between efforts. I am still working on rowing technique and I have a long way to go. These are taking about 40-45 seconds to do, and there is always a bit of overshot on the distance. All I know is that metabolically they feel a lot like hill sprints, without the stress on that IT band issue I've been facing.)

12PM-(exercise breaks)

S.T.O.R. METHOD employed on sets of bar…

TRAINING:

12PM

LIGHT TRAINING DAY: 

1000FT OF LOADED CARRIES, USING THE TRAP BAR LOADED TO MY BODYWEIGHT (225#)

(This was my low-level exercise for the day, broken up into 100ft at a time while doing my gym chores). 

530PM-

VARIOUS FOAM ROLLING TECHNIQUES WITH CRAWL AND ROLLING DEMOS. 

NUTRITION:

630pm-

200mg caffeine/green tea 

1 tbsp MCT oil

1pm-

1 tbsp MCT oil

6-egg omelette…

TRAINING: 

06/01

TRAINING:

6/08

200 24KG KETTLEBELL SNATCHES

6/09

5PM-

16 TAEKWON-DO HYUNGS, WITH SETS OF 24KG SNATCHES

EXERCISE BREAKS WITH SETS OF BAR DIPS

NUTRITION:

8am-

200mg caffeine/green tea mix

1 tbsp coconut oil

2pm-

1 tbsp coconut oil

3 spicy brats with tons of hot mustard

about 1oz Gouda cheese

fish oil

vitamin D

4pm-

300mg caffeine/green…