Nice easy pace 

10 RDS

5x strict pull up with agonizingly slow decent

100x rope skip

Then:

1min front plank

1min side plank ( ea )

3min front plank

worked a little on Dragon flags then got distracted by my new iPhone

Warm up:

5 RDS

10x wall ball @ 25#

20x situp

10x shoulder dislocate stretch

Work out:

135# Bench Press x 30 non stop reps

( 5 )  1 minute rounds

30 seconds rest between rounds

1 minute rest between exercises

1) Rope skip

2) Curtis P @ 55# ( HSC / L lunge / R lunge / Push press ) With Fat Bar

3) 25" Box jump

TRAINING:

10AM-

7 LADDERS OF 1-ARM PUSHUPS AND STRICT TACTICAL PULLUPS

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

8am-

2 Hydroxycut Hardcore caps

Koreain ginseng

1000mg vitamin C

11am-

I scoop of BSN AminoX...will see how this goes. Not a huge fan of BCAA supplements because I think it is always better to get your protein from natural sources. 

130pm-

1 tbsp coconut…

Warm up:

6RDS

5x C&P @ 135#

Work out:

5RDS

1min hook grip hang from pull up bar

1min rest

4RDS

25x ball slam @ 25#

20x air squat

10x lunge ( ea. leg )

10x jumping lunge ( ea. leg )

10x squat jump

TRAINING:

445PM-

21 TAEKWON-DO HYUNGS

FRONT SQUATS

3 X 3 @ 225

NUTRITION:

7am-

2 Hydroxycut Hardcore caps

1000mg vitamin C

Korean ginseng

8am-

1 tbsp coconut oil

small bowl with jerky and raw almonds

4 fish oil caps

cod liver oil

5000iu vitamin D

130pm-

1 tbsp coconut oil

leftover chicken breast

handful of blueberies

handful of…

Warm up:

3 RDS

10x OHS ( bar only )

10x push up

3x pullup

Work out:

10 RDS

30 second battling rope slams

1:30 second rope skip

5x one arm push up ( ea. side )

5RDS

10x close grip chin up

15x KB swing @ 60#

15x diamond push up

TRAINING:

340PM-

Fasted hill sprints. 

50yd uphill sprints. 12 minute-sprint hard, walk back to start and repeat. Didn't count rounds. @ About 5,000ft for these today. 

NUTRITION:

Fasted from 9pm last night until about 20 minutes after sprints, when I had a couple handfuls of jerky, raw almonds, blueberries, with some fish oil, cod liver oil and vitamin D (hopefully I soaked up some sun today!)

8pm-

1 tbsp coconut…

TRAINING:

10AM-

5 LADDER SETS OF 1-ARM PUSHUPS AND STRICT THUMBLESS TACTICAL PULLUPS WITH 3-SEC HOLD

2-ARM SWINGS (40KG) 10X10

6PM-

TAEKWON-DO: 16 HYUNGS, BASICS, SPARRING, BREAKING. 

NUTRITION:

8am-

2 Hydroxycut Hardcore caps

Koreain ginseng

vitamin C

1130am-

handful of blueberries

handful of raw almonds

fish oil

cod liver oil

230pm-

1 tbsp…

Warm up:

4 RDS

5x TGU @ 25# ( ea. )

5x burpees

10x box step @ 35# ( ea. )

Work out:

Helen

3 RDS for time

run 400m

21 KB swing @ 50#

12 pull up

9:00

Warm up:

Barbell Complex 75# / 85## / 95# / 105#

6 Reps ea. of DL / Row/ Power Clean/ Front Squat/ Push Press/ Back Squat/ Push up

Work out:

1) Work up to 1RM DL

2) 3 x 1 DL @ 90% 1 RM

3) 5 RDS

3x Power clean / 3x HSC / 3x mutant maker

3x Sand bag get ups ( 80# ) ea. side

30 meter sled drag @ 90#

4) 3 RDS

20x walking lunge ( 10 ea. ) @ 2x25# plates

20x bench dips

This  a well deserved ass kicker after 6 days off!  Still feel crappy, but put my head down and powered through it.

Warm up:

5 RDS:

10x squat jump

10 push up

5x each arm 65# shoulder press

5x each way PVC Halo

Work out:

50x pull up / 100x rope skip

40x knees to elbows / 100x rope skip

30x windshield wipers / 100x rope skip

20x ankles to bar / 100x rope skip

50x air squat / 100x rope…

TRAINING:

10AM-

LADDER SETS OF 1-ARM PUSHUPS AND SUPERSTRICT PULLUPS WITH 3-SECOND PAUSE IN THE TOP POSITION. 

WHOLE BUNCH OF STRICT RING ROWS AND HINDU PUSHUPS TO FINISH OFF

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

8AM-

2Hydroxycut Hardcore caps

1000mg vitamin C

Korean ginseng

1130am-

25gr Carnivore protein

2pm-

1 tbsp coconut oil

6 strips of bacon

4…

TRAINING:

02/18

5PM-

16 TAEKWON-DO HYUNGS



645PM-

FRONT SQUATS

3 X 3 @ 225 (Still light...approximately bodyweight. This is where I would start a client without a bunch of structural issues at, so I will take my own advice for once. Going to keep it here until the technique gets dialed in)



8PM-

15 minutes practice with Indian clubs …

been sick since Thursday.... Hopefully hit her hard tomorrow.  Got my Robie Creek pass..... time to add some hills and sprints into the training regimen and try to better last years time.

TRAINING: 

3PM-

One 100% all-out Tabtata hill sprint up this rocky, steep-ass hillside. Lungs still burning. Last two 20-second intervals were nothing more than a crawl. This will serve as this week's immunization from the epidemic of pussification that is taking over the country.

There is an actual workout you can do in less than 5 minutes per day that will do something for you. It is this. (Note it does not involve any shaking weights, ridiculous electronic…

TRAINING:

530PM-

Striking/kicking drills alternated with ring rows and Hindu pushups (100 of each). 

Barbell front squats (Yes, you read that right). 3 X 3 @ 225 (about my bodyweight for a starter) w/3 minute rest between sets. 

I decided to throw something different into the mix for a while. I am being super, super conservative on these and trying my best not to add weight too fast. This is a very light load, for just a few reps to see if I gain…

TRAINING:

10AM-

10 MINUTES ALTERNATING 2-ARM SWINGS (40KG) AND 200YD EASY JOG. JUST ENOUGH TO GET THE SPEED UP, AND THEN DO SOME SERIOUS STRETCHING. 

6PM-

16 TAEKWON-DO HYUNGS ALTERNATED WITH HEAVY BAG DRILLS

NUTRITION LOG:

8AM-

2 Hydroxycut Hardcore caps

1000mg vitamin C

Korean ginseng

1045am-

25gr Carnivore protein

1 banana (early carbs because of the 2nd workout planned)

raw…

TRAINING:

02/13

930AM-

2-ARM SWINGS 10 X 10 WITH 40KG (That's it. No more.)



I read something compelling a while back that said using a kettlebell closest to 1/3 your bodyweight in short sets such as these are a great way to build speed. I totally agree, and have been doing this for some time; however, I have been going a little heavier. Ideally, I would have even used a smaller bell and even fewer sets than this, but this felt light as it…

Warm up:

6 RDS:  5x C&P @ 135#

Work out:

10/9/8/7/6/5/4/3/2/1

Rope Skip x 20 (ie: 200/180/160.....)

Renegade Man Makers @ (2) 25# plates

Finisher:

50x KB swing @ 60#