TRAINING:

8:30AM GROUP CORE 25MIN 60% EFFORT

5PM 35 BURPEE BOX JUMP PULL UPS 85% EFFORT

7:30PM 65 BURPEE BOX JUMPS

5x8 GOBLET SQUATS 4 ROUNDS 62# BELL 1 ROUND 70# BELL (WHICH KG BELLS WERE THESE?)

4x8 LAT LUNGES 2 ROUNDS 20 KG 2 ROUNDS 24 KG

NUTRITION:…

TRAINING: 

520PM-

12 MINUTES OF 2-ARM SWINGS @ 13RPM W/36KG

100 BURPEES

NUTRITION: 

TRAINING:  10:15AM

100 BURPEE RING PULL UPS

DL'S 180x5

        165x5

10x7 RING ROWS

5MIN 50/50 CRUSH CURLS WITH 20KG

5PM INSANITY 45MIN 55% EFFORT

7:30PM

10 SWINGS 20KG

6 HINDUS

^^^10 ROUNDS^^^

FOAM ROLLING…

TRAINING: 

REST DAY

NUTRITION: 

24hr fast today, from last night about 7-8ish until tonight at about 7pm. Not really planned. Activity wasn't that high, and I just wasn't that hungry.

The meal at dinner was pretty much a thrown into huge salad, except the jerky.

TRAINING:

10:15AM

DEADLIFTS 175x5, 160x5

DFS 1x3 20KG 9X6 16KG (is that correct? 1 set with the purple and the rest with the yellow...)

100 burpees total:

5 Burpee Box jumps

65 Burpee Suitcase Deadlifts with 24kg each side

30 Reg Burpees…

TRAINING:

930AM-

12 MINUTES OF 2-ARM SWINGS @ 12RPM W/36KG

(THIS WILL BE MY REST DAY FROM BURPEES FOR THE WEEK)

NUTRITION: 

Not even going to try and get the rest of my cheat meal/day on to myfitness pal. It wouldn't be accurate anyway. I broke it up into 2 meals, and generally I recommend eating one single cheat meal and being done with it.

8am-

200mg caffeine/green tea

11am-(after workout)

sipped my…

TRAINING: 

930AM-

12 MINUTES OF 2-ARM SWINGS @ 11RPM W/36KG

100 BURPEES

7PM-

LIGHT TAEKWON-DO BASIC TECHNIQUE AND HYUNG

NUTRITION: 

November 7, 2014…

TRAINING: 

10AM- 

12 MINUTES OF 2-ARM KETTLEBELL SWINGS W/36KG @ 10RPM

5PM-

17 TAEKWON-DO HYUNGS, MIXED WITH MY 100 BURPEES FOR THE DAY.

NUTRITION: 

Total calories: 3,308

Total carbs: 42gr (5% of calories)

Total fat: 249gr (70% of…

TRAINING: 

100 BURPEES IN VARIOUS FORMS MIXED WITH TAEKWON-DO BASIC TECHNIQUE

NUTRITION:

Total calories: 3,502

Fat grams: 287gr

Protein: 176gr

Carbs: 80gr

November 5, 2014…

TRAINING: 

520PM-

100 MODIFIED BURPEES

5 x 5 takedown defense/recovery drills, basically a burpee with a plyo pushup

15 x 5 barbell sprawl clean/high pulls - 135#

NUTRITION: 

High intake day! 

4,846 calories

256gr protein -21% 

363gr fat - 67%

162gr CHO -13%

November 4,…

TRAINING:

10AM-

12 MINUTES OF 2-ARM SWINGS WITH 36KG @ 12RPM

100 BURPEES

515PM-

17 TAEKWON-DO HYUNGS

NUTRITION: …

TRAINING:

930AM-

100 burpees. Most of them were as part of a martial art takedown defense and recovery drill that involved lots of movement.

NUTRITION: 

Not a perfect nutrition day. Cooked dinner for my parents and they brought a bleu cheese dressing and some 60% chocolate. These are not part of my regular foods. And yes, the dressing did end up having soybean oil in it, and it is best to stick to chocolate that is 85% or greater pure. No big deal. Enjoyed…

TRAINING:

930AM-

100 BURPEES, INCLUDING 5 X 5 SPRAWL, CLEAN HIGH PULLS W/135#

NUTRITION: 

Really only had one meal today. Had a BCAA/creatine mix after training early and then nothing else until about 7:30 pm, when Stacey insisted on going to her favorite Mexican place for dinner.

The nice thing is that both of our cheat meals for the week coincided on the same day. Had steak fajitas with corn tortillas and a ton of chips and guacamole and a…

TRAINING:

1030AM-

DEADLIFTS

1 X 2 @ 365

1 X 2 @ 405

1 X 1 @ 455

1 X 2 @ 405

3 X 1 @ 405

NUTRITION:

TRAINING:

9AM-

12 MINUTES OF 2.ARM SWINGS WITH 36KG @ 11RPM

6PM-

TAEKWON-DO HYUNG AND BASIC TECHNIQUE WITH CLASS

NUTRITION:

TRAINING:

1015AM-

20 MINUTES ALTERNATING 28KG KETTLEBELL SNATCHES AND HINDU PUSHUPS

SPIDERMAN CRAWLS 50FT X 5

520PM-

17 TAEKWON-DO HYUNGS. 90-95% EFFORT.  35 MINUTES OF HARD INTERVALS.

NUTRITION:

This was my planned carb backload for a few days. Note that the carb intake is about 3X what I normally take in. This is an individual thing that you have to kind of intuitively do based on your training and overall feel.…

TRAINING:

REST DAY

(Actually stuck doing desk work all day and then didn't have time to train like I wanted to.)

NUTRITION:

TRAINING:

Not much today.

12 minutes of swings @ 10RPM w/36kg.

NUTRITION:

TRAINING:

9AM-

12 MINUTES OF SWINGS W/36KG @ 9RPM

CRAWLS 5 X 50FT. 50/50 WORK TO REST

10 MINUTES HINDU PUSHUPS @ 50/50 WORK TO REST

NUTRITION:…