TRAINING: 

10AM-

20 MINUTES ALTERNATING 24KG KETTLEBELL SNATCHES AND 30# MACE DRILLS @ ABOUT 50/50 WORK:REST INTERVAL. 

6PM-

32 TAEKWON-DO HYUNGS

NUTRITION:

830am-

300mg caffeine

1050am-

25gr Carnivore protein with 1 tsp brown sugar, 1 tsp cinnamon, 1 tbsp chia seed

fish oil

cod liver oil

1pm-

1 tbsp coconut oil

about 8oz of roast turkey breast and a whole…

Breakfast:

3 slices of bacon

WORKOUT:

Tabatas:

Swings with 53/ball slams

Swing,catch and squat with 35/mt.climbers

H2H swings with 44/goblet squat with 44

Swings with 53/burpees

Lunch:

Sausage with broccoli and cauliflower

cottage cheese with blueberries

small handful of almonds

small piece of jerky

Dinner:

chicken mixed with a little mayo, cucumbers and…

TRAINING:

9AM-

300 SQUATS, 100 PULLUPS, 100 RING PUSHUPS

(BROKEN UP IN A CIRCUIT FOR ABOUT 25 MINUTES OF WORK)

5PM-

16 TAEKWON-DO HYUNGS

630PM-

DEADLIFTS: SINGLES AND DOUBLES UP TO 495#

NUTRITION LOG:

730am-

300mg caffeine

10am-

25gr Carnivore protein with 1 tsp brown sugar, 1 tsp raw cinnamon, 1 tbsp chia seed

130pm-

1 tbsp coconut oil

about 8oz of…

TRAINING:

10AM-

20 MINUTES ALTERNATING 24KG KETTLEBELL SNATCHES AND HINDU PUSHUPS

10 MINUTES OF 30# MACE 10-2s @ 1:1 WORK/REST

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

8am-

3 scoops Muscletech Neurocore

1045am-

50gr Carnivore protein w/ 1 tbps brown sugar, 1 tsp cinnamon, 1 tbsp chia seed

fish oil

cod liver oil

2pm-

1 tbsp coconut oil

1 leftover baked chicken…

Warm up:

3RDS

10x fat bar OHS @ 65#

10 x push up

3x chin up

Work out:

5RDS

15x DL@ 210#

15 x elevated push up @37"

then ab wheel roll outs and PVC Rolling

6/14

20 minutes alternating 24kg kettlebell bent over rows and ring pushups. As many as I could of each. 

6/15

REST DAY

6/16

REST DAY

6/17

10AM-

20 MINUTES ALTERNATING 24KG H2H KETTLEBELL SWINGS AND HINDU PUSHUPS

5PM-

16 TAEKWON-DO HYUNGS (easing back in at about 50%)

6/18

10AM-

300 SQUATS

100 PULLUPS

100 DIPS

10 MINUTES OF STRIKING…

Warm up:

5RDS

5x (ea) TGU @ 10#

5 x burpee

10x (ea) 20" step up @ 35#

Work out:

Sprint 100m + 20x MB Slam @ 25#

"                    " + 15 x "                       "

"                    " + 10 x "                       "

"                    " + 5 x "                        "

As little rest as possible between sets

5am Work out:

Warm-up:

5RDS

10x WB@25#

20x sit up

5x shoulder stretch

Work out:

11 RDS

5x MB Slam @ 25#

10 x push up

15x KB swing @ 60#

6PM-7PM:

BJJ

TRAINING:

06/12

I found that there are certain mace exercises I can do as long as I'm really strict about not throwing the hips into the movement. This is hard because all power pretty much comes from the hips. 

Today: 100 10-2s with the 30# mace, then had to dig up something that wouldn't involve the lower body. Pretty much all kettlebell drills are out, so I grabbed some 30# dumbells and did some standing curl and presses with them. I had to keep from laughing. In…

Warm up:

Stretching, PVC rolling, and rope skips

Work out:

30/20/10/5/4/3/2/1

25# MB Slam

20" step up @ 2x35# plates (ea leg)

THEN:

45# Weighted plank 

Front : 3x 1min with 30 sec rest in between

L side 1 min

1 min break

R side 1 min

Warm up:

5RDS

10x squat jump

10x push up

5x pole press @ 35# (ea)

5 x PVC halo

Work out:

3 RDS (rest as needed)

8 x front squat @170#

20m sled drag @ 100#

Added two more 20m sled drags @ 170# as a finisher

OUT SINCE FRIDAY DUE TO INJURY. 

Hit about 20 minutes of pullups and ring pusups today, and I'm not quite ready to jump back in. A few more days off. 

I have to be really strict with nutrition so I don't get flabby in the downtime. 

Warm up:

5RDS

10x DL @ 135#

10 x KB swing @60#

Work out:

PROGRESSION/DIGRESSION

Bench press @135#/ Burpees

10x10/1x9/2x8/3x7/4x6/5x5/6x4/7x3/8x2/9x1/10x10

Arm still jacked. Can't do cleans.  Had to keep wrists locked straight during bench press or I wouldn't be able to do them.

Back from a one week stand down. It drove me nuts but I had to do it. My joints were starting to hurt and no recovering  I'm still nursing a screwed up left arm. I think being put in too many arm bars has done some tendon damage. Anyways, enough crying!

Tonight:

BJJ : 2.5 hrs of technique and rolling rounds of 6 min.

We will see how the arm feels tomorrow.....

TRAINING:

9AM

5 DOUBLE KETTLEBELL CLEAN, SQUAT, PRESS LADDERS, 1-3 REPS. DOUBLE 32KG FOR ALL. 

5PM-

16 TAEKWON-DO HYUNGS. 

NUTRITION:

8am-

300mg caffeine

10am-

50gr Carnivore protein

raw almonds

fish oil

cod liver oil

130pm-

1 tbsp coconut oil

couple grilled Italian sausages

about 1oz of Havarti cheese

raw almonds

fish oil

cod…

Total from my tracking on MyFitnessPal:

Calories: 1,794

Carbs: 137 (had an orange at lunch and homemade sweet potato fries for dinner plus tons of veggies)

Fat: 89

Protein: 112 ( a little low today)

Workout:

100 burpees 1st thing this morning on an empty stomach

2 rounds of 3 reps of 170lb deadlifts

3 rounds of 2 reps of 180lb deadlifts

Tabata sets:

2 Rounds of:BoxJumps/Hindu…

TRAINING:

10AM-

8 DOUBLE KETTLEBELL CLEAN, SQUAT, PRESS LADDERS, 1-3 REPS. DOUBLE 32KG FOR ALL. 

(No toes-to-bar today because it was sunny and nice outside and I decided to work in the parking lot). 

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

830am-

2 scoops Jack3D

11am-

50gr Carnivore protein

handful of raw almonds

fish oil

cod liver oil

2pm-

1 tbsp coconut…

TRAINING:

5PM- 16 TAEKWON-DO HYUNGS AND ABOUT 30 MINUTES OF LIGHT HYUNG PRACTICE WHILE TEACHING.

(I was felling pretty wrecked after yesterday's training.)

NUTRITION:

7am-

200mg caffeine

9am-

1 tbsp coconut oil

50gr Carnivore protein with 1 tbsp cinnamon

raw almonds

fish oil

cod liver oil

5000iu vitamin D

2pm-

1 tbsp coconut oil

a couple grilled hot Italian brats…

TRAINING:

06/02

20 MINUTE 'MANMAKER' ON THE TRACK, ALTERNATING MACE 360s AND 10-2s WITH KETTLEBELL SWINGS

100YD SPRINT X 5 @ 85-90%. 

06/01

16 TAEKWON-DO HYUNGS

5/31

10AM-

6 DOUBLE KETTLEBELL CLEAN, SQUAT, PRESS LADDERS, 1-3 REPS. DOUBLE 32KG. EACH REP SUPERSETTED WITH STRAIGHT-LEGGED…

Warm up:

5RDS

20x KB swing @ 50#

7 x jumping lunge (ea)

10 x push up

5RDS

3x DL @ 310# (all the plates I have)

6 x depth/broad jump combo

5 min. Rest between RDS