TRAINING: 

09/22

SPRINTS ACROSS THE SAND/DRIED MUD AT THE LAKE: 50YDS X 6. 

Worked up to about 90% on #5, but then felt the glute/ham pull from a few weeks ago resurface, so I switched to my pre-planned step-jump plyo session. 

STEP JUMPS: 10 x 5 (max distance/height). 

These are kind of a cross between a box jump and a…

TRAINING: 

After my weeks of ladders with the 40kg, I have spent the past week doing nothing but lots of Taekwon-Do and my usual hill sprints. 

My next few weeks will be limited to Turkish Getups, swings, pullups, and some deadlifts. I have some rehab to do, and even though the getups hurt like a bastard, I have to do them. I have some kind of flexibility issue going on in both shoulders, and it is absolutely inexcusable for a kettlebell instructor to have bad…

TRAINING:

445PM-

10 ROUNDS OF...

1 TAEKWON-DO HYUNG

50 REPS OF BASIC KICKING DRILLS

NUTRITION: 

7am-

200mg caffeine/green tea

1230pm-

1 tbsp coconut oil

big chunk of leftover tri-tip

handful of raw almonds

2oz of dark chocolate

fish oil

cod liver oil

5000iu vitamin D

330pm-

1 scoop Havok preworkout

930pm-

huge salad with 2…

TRAINING:

9/09

32 TAEKWON-DO HYUNGS

9/07,08

REST DAYS

Skipped my normal sprints this weekend to let a strain heal from last week. A minor one, but I wanted to be safe. 

NUTRITION:

7am-

200mg caffeine/green tea

1pm-

1 tbsp coconut oil

whole avocado sliced up and put on top of bacon strips

handful of raw almonds

fish oil

cod liver oil

5000iu vitamin…

TRAINING:

12pm-

8 PRESS AND SWING LADDERS, 1-3 REPS. ALL PRESSES WITH DOUBLE 32KG. ALL SWINGS WITH 48KG. 

(This is why you don't get off track in a program. You freelance or modify and then get sidetracked).

4-7pm-

Shoveled and hauled gravel in a wheelbarrow continuously for 3 hours, taking only quick drinks of water when dumping loads of it. Had a light sweat going the whole time and today I feel 100%.

I honestly haven't done this type of…

TRAINING:

16 TAEKWON-DO HYUNGS

(Banned myself from any more than this today)

NUTRITION:

7AM-

200mg caffeine/green tea

1pm-

1 tbsp coconut oil

several strips of bacon

4 eggs cooked in bacon grease

fish oil

cod liver oil

5000iu vitamin D

330pm-

300mg caffeine/green tea

930pm-

Got caught up running a few errands late this evening, and we didn't feel…

TRAINING:

09/04

12PM-

10 PRESS AND SWING LADDERS, 1-3 REPS. ALL WITH 40KG. 

(I skipped ahead to the last day of this program early. I still have one day left of 8 ladders, but I am scheduling this around other training, so I decided to swap a couple workouts.)

5PM-

15 MINUTES OF INDIAN CLUB DRILLS

9/03

16 TAEKWON-DO HYUNGS, 100 REPS OF BASIC KICKING DRILLS

09/02

6 PRESS AND SWING LADDERS, 1-3 REPS. ALL WITH…

TRAINING: 

08/31

REST DAY

09/01

HILL SPRINTS (@ Hill of Death)

50YDS +/- X 10. Max effort.

12-MINUTE, EASY…

TRAINING: 

1130AM-

9 PRESS AND SWING LADDERS, 1-3 REPS. ALL WITH 40KG. 

6PM-

18 TAEKWON-DO HYUNGS, BASIC TECHNIQUE DRILLS, SPARRING, BREAKING. 

8/29

21 TAEKWON-DO HYUNGS

NUTRITION:

10am-

300mg caffeine/green tea (before workout)

12pm-

Sipped a mixture of coconut water and water during training. I don't mind a little of this for electrolyte replacement during or after training when…

TRAINING:

8/28

1130AM-

7 PRESS AND SWING LADDERS, 1-3 REPS. ALL WITH 40KG. 

INDIAN CLUB DRILLS LATER THAT DAY. 

8/27

300 SQUATS (ONE UNBROKEN SET IN 10 MINUTES)

5 TAEKWON-DO HYUNGS

NUTRITION:

8/28

7am-

200mg caffeine/green tea

8am-

1 tbsp coconut oil

10am-

200mg caffeine/green tea 

(sipped cconut water and water mix during training…

TRAINING (catching up with a few days here)

8/22

16 TAEKWON-DO HYUNGS, TABATA KICKING/COMBINATION DRILLS X 3.



8/23

1130AM-

8 PRESS AND SWING LADDERS, 103 REPS. ALL WITH 40KG. 



7PM-

16 HYUNGS. 100% EFFORT. 



8/24

REST DAY



8/25

4 MIXED TABATA HILL SPRINT/SQUAT DRILLS. …

Results Trump All in Fitness

A while back I was running down the steepest desert road I could find, one you have to stick the truck in “granny gear” low-range 4X4 and inch down as slow as possible to avoid sliding down. In fact, I was probably running at least 50% faster than I'd ever driven down it.

I had just run 4 rounds of Tabata sprints up to the top of the hill. Of course, that means all out 4-minute rounds, with a 3-minute rest…

TRAINING:

1045AM

6 PRESS AND SWING LADDERS, 1-3 REPS W/40KG. 

5PM-

INDIAN CLUB DRILLS, ARMBAR STRETCHES

NUTRITION BLOG:

7am-

200mg caffeine/green tea

8am-

1 tbsp coconut oil

handful of jerky and a handful of raw almonds

fish oil

cod liver oil 

5000iu vitamin D

10am-

200mg caffeine in the form of a some kind of preworkout drink (I have a bunch of sample…

8/19

1130AM-

4 PRESS AND SWING LADDERS, 1-3 REPS. ALL WITH 40KG. 

5PM-

16 TAEKWON-DO HYUNGS

8/20

5PM-

16 TAEKWON-D0 HYUNGS

NUTRITON: 

8/20

7am-

200mg caffeine/green tea

8am-

1 tbsp coconut oil

25gr Carnivore protein w/ 1 tbsp cinnamon

raw almonds

fish oil

cod liver oil

5000iu vitamin D

1pm-

1 tbsp coconut…

Today's training: Don't take unscheduled rest days. 



A long time ago I read an autobiography by Chuck Norris, written in the 80s. I don't recall the title, or the exact wording, but there was a section where Mr. Norris talked about his daily training. 



The synopsis of it was that some days he (just like everyone else) just didn't feel like training. He said that on those days, although he didn't want to or feel like…

TRAINING:

8/14

30 DOUBLE CLEAN AND SQUAT (32KG X 2)

30 BURPEES

20 CLEAN AND SQUAT

20 BURPEES

10 CLEAN AND SQUAT

10 BURPEES

8/15

16 TAEKWON-DO HYUNGS. 3 TABATA KICKING ROUNDS.

8/16

16 TAEKWON-DO HYUNGS. 4 TABATA HEAVY BAG ROUNDS. 

NUTRITION:

8/16

7am-

200mg caffeine/green tea

1230pm-

1 tbsp coconut oil

big chunk of grilled…

TRAINING: 

1130AM-

20 MINUTES IN THE PARKING LOT ALTERNATING 24KG SNATCHES AND ABOUT 75YD RUN. 

5PM-

16 TAEKWON-DO HYUNGS, BASIC TECHNIQUE

NUTRITION:

10am-

200mg caffeine

1pm-

1 tbsp coconut oil

several strips of bacon and an avocado

handful of raw almonds

fish oil

cod liver oil

5000iu vitamin D

4pm-

1 scoop GNC 4X 

930pm-

1…

08/12

300 SQUATS @ 20RPM

5 TAEKWON-DO HYUNGS

8/11

REST DAY

8/10

In hotel globogym hell in Reno. 

3 rounds of max incline sprints on the treadmill, then about 15 minutes of Hindu pushups and pullups (at least they had a good pullup bar!)

08/09

REST…

TRAINING:

445PM-

16 TAEKWON-DO HYUNGS, MIXED WITH 24KG KETTLEBELL MILITARY PRESSES INTO REVERSE TURKISH GETUPS

NUTRITION:

7am-

200mg caffeine

8am-

1 tbsp coconut oil

25gr Carnivore protein with 1 tsp cinnamon

raw almonds

fish oil 

cod liver oil

5000iu vitamin D

1pm-

1 tbsp coconut oil

about 6oz of leftover steak

1 avocado with lime, salt,…

TRAINING:

445PM-

4 MIXED TABATA ROUNDS, WITH PULLUPS, 40KG SWINGS, HINDU PUSHUPS MIXED WITH KICKING DRILLS. 

NUTRITION:

7am-

200mg caffeine

8am-

1 tbsp coconut oil

25gr Carnivore protein with 1 tsp cinnamon

raw almonds

fish oil 

cod liver oil

5000iu vitamin D

2pm-

1 tbsp coconut oil

grilled linguica sausage 

1 whole avocado with lime, salt,…