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…

TRAINING: 

12PM-

I vacuum and mop the training floor of my gym every day. Starting a new habit of leaving a kettlebell at the end and doing sets of swings as I get from one end to the other. I left a 24kg at the end and did a set after every "lap" with the vacuum and then the mop. It is a great way to get a little extra low-level movement into the day. 



530PM

TURKISH GETUPS:…

TRAINING: 

5/21

About 20 minutes alternating 50ft leopard crawls and Spiderman crawls, with 24kg swings. Goblet squats 3X5 w/24kg. 500ft total crawling. 

NUTRITION: 

7am-

200mg caffeine/green tea

1 tbs MCT oil

2pm-

1 tbsp MCT oil

several strips of bacon

2 amazing eggs from a local farm (where they eat bugs and seeds, not corn soy, and other chickens).

about 1oz of Kerrygold sharp cheddar…

Took an easy training week last week in preparation for two days of training with Steve Maxwell. I took a bodyweight conditioning course and a mobility conditioning course. Tons of great information and confirmation that what I have been doing is spot on. 

Catching up on logs for the past few weeks: 

05/07

16 TAEKWON-DO HYUNGS

05/08

LOTS OF GETUPS! 



RAN THROUGH THE…

TRAINING: 

05/05

REST DAY. 

05/06

11AM-

50 PULLUPS AND 50 RING DIPS IN SUPERSETS OF 5. 1 MINUTE REST BETWEEN SETS

50 DOUBLE KETTEBELL PRESSES (DOUBLE 53# BELLS) AND 50 SINGLE ARM ROWS (88#), IN SUPERSETS WITH 1 MINUTE BETWEEN SETS. These bells are light, but I have been having issues pressing for the past several months. I tried to emphasize steady concentric and eccentric phases of the movement. 

530PM-

16 TAEKWON-DO…

TRAINING:

5/04

530PM

UPHILL-DOWNHILL SPRINTS 50YDS OUT, 50YDS BACK X 10, MAX EFFORT.

Did these at the range today during some timed strings of fire on a 1/4 size IPSC steel silhouette at 15yds.

Used shot timer to time start of run to first hit on target. Goal of 20 seconds to first hit on the steel. Then, repeat for five singles from the holster with a goal of 100% accuracy in less than 2 seconds per shot. Easy at first, but the goal was to…

TRAINING:

04/30

REST DAY

05/01

16 TAEKWON-DO HYUNGS (ABOUT 75% EFFORT)

LOTS OF FOAM ROLLING WITH THE RUMBLE ROLLER

05/02

920AM-

EASY 20 MINUTE JOG

6PM-

32 TAEKWON-DO HYUNGS. MAX EFFORT DAY. 60 SECONDS REST BETWEEN EACH, SO IT TURNED INTO ABOUT AN HOUR OF MAX EFFORT INTERVALS. LEFT THE SCHOOL WITH NOTHING AT ALL LEFT.

05/03

9AM-

5 ROUNDS OF...

DOUBLE 24KG…

TRAINING: 

4/25

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

4/26

5 ROUNDS OF...

SETS OF 6, 10, 14, 20 DOUBLE 24KG SWINGS, SUPERSETTED WITH DIPS WEIGHTED WITH 24KG. 

4/27

REST DAY

4/28

32 TAEKWON-DO HYUNGS

4/29

11AM-

5 ROUNDS OF...

SETS OF 6, 10, 14, 20 40KG 2-ARM SWINGS, SUPERSETTED WITH DIPS WEIGHTED WITH 24KG. 

5PM-

TAEKWON-DO BASIC…

TRAINING:

5PM-

16 TAEKWON-DO HYUNGS

NUTRTITION:

7am-

Korean ginseng

1 tbsp. coconut oil

1 scoop Carnivore protein mixed in coconut milk

fish oil

vitamin D

2pm-

1 tbsp. coconut oil

about 6oz of smoked wild salmon

about 2oz of Swiss cheese

yummy dried kale chips

Siberian ginseng

Vitamin D

4pm-(before workout)

300mg…

TRAINING:

5PM-

5 ROUNDS OF...

2-ARM SWINGS W/40KG IN SETS OF 6, 10, 14, 20, SUPERSETTED WITH WEIGHTED DIP LADDERS (20KG)

NUTRITION:

7am-

1 tbsp coconut oil

12oz of coconut milk

1 scoop Carnivore protein

fish oil

vitamin D

2pm-

1 tbsp coconut oil

3 strips of bacon

1…

TRAINING: 

Light day.

5pm-

30 minutes of Taekwon-Do basic technique, foam rolling. 

NUTRITION:

24-hr fast, from about 9pm the night before until about 9 tonight. 

9pm-

4 strips of bacon and a scoop of coconut oil

huge chicken breast cooked in bacon grease

mixing bowl of salad with spinach, kale, avocado, raw sunflower seeds, more bacon cut up in it, etc.

fish oil

vitamin…

4/18

REST DAY

4/19

REST DAY

04/20

10AM-

5 ROUNDS.

DOUBLE 24KG KETTLEBELL SWINGS IN SETS OF 6, 10,14, 20, SUPERSETTED WITH WEIGHTED DIP LADDERS (20KG ADDED).

4/21

10AM-

20 MINUTES AT SNAP CITY STAIRCASE. UNKNOWN ROUNDS. 

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION: 

Strict nutrition all days except 4/20. For my cheat meal this week I had beer and chips. FYI: Bud…

TRAINING:

5PM-

4 ROUNDS: 40KG KETTLEBELL SWINGS IN SETS OF 6, 10, 14, 20 ALTERNATED WITH WEIGHTED BAR DIP LADDERS.

(Very easy on the weighted dips and only used 35# added. I have caused myself shoulder problems in the past by doing these and I want to kind of feel this out first. I love the exercise itself, so I will try to add it back in. The shoulder issues were back before I did many getups and actually went away completely the first month I did a ton of getups, so…

TRAINING:

4/15

REST DAY

04/16

5PM-

2-ARM SWINGS WITH 40KG: 3 ROUNDS, SETS OF 6, 10, 14, 20.

16 TAEKWON-DO HYUNGS

NUTRITION:

730am-

1 tbsp. coconut oil

1 scoop Carnivore protein

handful of raw almonds

Korean ginseng

fish oil

vitamin D

130pm-

1 tbsp. coconut oil

2 sticks of local-made pepperoni

about 8oz of leftover steak

Siberian…

TRAINING:

5PM-

500 24KG SWINGS, TAEKWON-DO BASIC TECHNIQUE

NUTRITION:

9AM-

1 tbsp. coconut oil

1 scoop Carnivore protein mixed in coconut milk

fish oil

vitamin D

130pm-

1 tbsp. coconut oil

1 whole avocado

1 chicken breast with a bunch of coconut oil melted on it

fish oil

vitamin D

4pm-(preworkout)

300mg caffeine

930pm-

1 tbsp. coconut…

TRAINING:

04/13

500 SWINGS WITH 24KG, MIXED WITH SETS OF HINDU PUSHUPS.

4/12

REST DAY

4/11

16 TAEKWON-DO HYUNGS, BASIC TECHNIQUE, BREAKING.

04/10

16 TAEKWON-DO HYUNGS

04/09

16 TAEKWON-DO HYUNGS, BASIC TECHNIQUE

NUTRITION:

04/14

1230pm-

1 tbsp. coconut oil

about 8oz of grilled steak

handful of raw almonds

fish oil

vitamin…

Hill sprints at Snap City Staircase

TRAINING:

04/08

20 MINUTES OF STAIR SPRINTS. SPRINT UP, WALK DOWN. REPEAT FOR 20 MINUTES. UNKNOWN ROUNDS @ 55 STEPS PER ROUND. FELT PRETTY SCREWED UP FOR THE REST OF THE DAY.

04/07

930AM-

7 ROUNDS

7 BACK SQUATS @ APPROXIMATE BODYWEIGHT…