TRAINING:

10AM-

4 MIXED TABATA ROUNDS WITH DOUBLE 1/2 SNATCH AND HINDU PUSHUPS, THEN SOME INDIAN CLUBS. 

NUTRITION:

830am-

2 scoops Jack3D

11am-

1 scoop BSN AminoX

12pm-

about 2oz of 88% pure dark chocolate, couple handfuls of raw almonds, fish oil, cod liver oil

3pm-

had about 12oz of black coffee at a meeting. I usually don't like coffee much, but this was good. Maybe my taste has…

AM: 100x swing @ 60#

PM

Warm up:

5RDS

10x DL @ 135#

5x (ea) 1 arm C&P @ 50#

Work out:

50x pull up/ 1:50 rope skip

40x KTE/ ""

30x windshield wiper/ ""

20x ATB/ ""

50x squat/ ""

40x jumping lunge (ea) / ""

30x frog hop/ ""

20x jump squat/ ""

50x push up/ 50x arm hauler

40x KB swing @ 60#/ 40x bench dip

30x mtn. climber (ea)/ 30x burpee

20x one arm push up…

AM: 100x KB swing @ 60#

Ladder:
Min 1 - 1 Press L/1 Press R

Min 2 - 15 Swings

Min 3 - 2 Presses L/2 Presses R

Min 4 - 15 Swings

Min 5 - 3 Presses L/3 Presses R

Min 6 - 15 Swings

Today's routine: 6 full ladders, no rest, all with a 40kg

Today's location: A2O Fitness

Today's soundtrack: Jenny Mac's spin class mix

Today's motivation: Crushing my enemies, seeing them driven before me, hearing the lamentation of their women.

TRAINING:

10AM-

4 MIXED TABATA ROUNDS: 40KG KETTLEBELL SWINGS AND 24" BOX JUMPS. 

5PM-

5 TAEKWON-DO HYUNGS. KICKING DRILLS 6 X 50 @ 2:1 work/rest ratio. 

NUTRITION:

8AM-

300mg caffeine

Korean ginseng

1045am-

BSN AminoX

1130am-

2oz of 88% pure dark chocolate

handful of raw almonds

fish oil

cod liver oil

130pm-

1 tbsp coconut…

4/05

10AM-

4 MIXED TABATA ROUNDS: 24KG H2H SWINGS AND 24" BOX JUMPS

7PM-

TAEKWON-DO: 16 HYUNGS + ABOUT 30 MINUTES OF GOOD SWEAT TEACHING BROWN BELT HYUNGS.

4/06

LIGHT TRAINING/INSTRUCTION ONLY.

04/07

REST DAY

04/08

9AM-

4 MIXED TABATA ROUNDS WITH DOUBLE 1/2 SNATCH AND HINDU PUSHUPS. INDIAN CLUBS AFTERWARDS. 

5PM-

16 TAEKWON-DO…

Fell off the logging wagon pretty hard . . . but now I'm back with a vengeance! Starting the presses/swings ladder program up again for a run-through with the 40kg -- doing the 3-week version.



Ladder:

Min 1 - 1 Press L/1 Press R

Min 2 - 15 Swings

Min 3 - 2 Presses L/2 Presses R

Min 4 - 15 Swings

Min 5 - 3 Presses L/3 Presses R

Min 6 - 15 Swings



Today's routine: 4 full ladders, no rest, all with a 40kg

Today's location: A2O…

TRAINING:

4/03

10am

4 MIXED TABATA ROUNDS: DOUBLE 1/2 SNATCH AND HINDU PUSHUPS FOR ALL. 3-4 MINUTE REST BETWEEN ROUNDS. 

4/04

5PM-

16 TAEKWON-DO HYUNGS

630PM-

DEADLIFTS: Easy singles to 495#

Haven't done these in a while, but they felt really easy. I think the swing "protocol" I have been following has helped.

NUTRITION:

4/03

Some BSN Aminox after workout, some Mongolian about 3pm, and…

AM: 100x swing @ 60#

PM:

Warm up:

5RDS

10x wall ball @ 25#

20x situp

10x shoulder dislocate stretch

Work out:

1 mile sandbag carry @ 80# wearing 45# weight vest

Tues:

Breakfast:

3 turk saus

cottage cheese with blueberries

coffee

small handful of almonds

Lunch:

amylou chicken with veggies

1/2 apple

1/2 apple

Did some P90X with the hubby when I got home

Dinner:

Large salad with a hard boiled egg, ham and lots of veggies

went on a walk with the…

8   mile mixed hill run

TRAINING:

930AM-

4 MIXED TABATA ROUNDS OF 24" BOX JUMPS AND 40KG KETTLEBELL SWINGS

5PM-

4 TAEKWON-DO HYUNGS AND 4 X 50 KICKING DRILLS, AT 2:1 WORK/REST RATIO, BASIC TECHNIQUE.

NUTRITION:

730AM-

300mg caffeine 

Korean ginseng

1030am-(postworkout)

1 scoop BSN AminoX

couple handfuls of raspberries

about 1oz of 88% dark chocolate

fish oil

cod liver…

Breakfast:

3 Turk saus

cottage cheese with blueberries

coffee with creamer

Lunch:

Amylou chicken

1/2 bag cauliflower/brocc mix

Handful of almonds

WORKOUT:

Started new program today. Anxious to see what it does for me!

WEEK 1:

10 rounds of 5 reps:

double kb front squats  5 rounds with 44s 5 rounds with 35s

minute rest between rounds

10 rounds of 5…

TRAINING:

9AM-

4 MIXED TABATA ROUNDS OF DOUBLE KETTLEBELL 1/2 SNATCHES. ABOUT 5 MINUTES OF INDIAN CLUBS FOR COOLDOWN. 

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION LOG:

730am-

300mg caffeine

10am-(postworkout)

1 scoop BSN AminoX

about 2oz 88% pure dark chocolate

fish oil

cod liver oil

2pm-

1 tbsp coconut oil

6 strips of bacon

3 organic, cage-free eggs fried…

AM: 125x KB swing @ 60#

PM:

Warm up:

5RDS

20x KB swing @ 50#

7x jumping lunge (ea)

10x push up

Work out:

1) Lunge all wgts in gym 10x ea leg  anyhow

2) 5RDS

10x towel pull up

15x KB towel swing @ 50#

20x towel halo @ 25#

10x finger tip push up

50m farmers walk @ 2x 45#

5x (ea) KB renegade row @ 1x 50# and 1x 60#  alternative sides ea round

Warm up:

4x barbell complex @ 75/85/95/105#

Work out:

1) 15x DL @ 235#

    15x BP @ 170#

2) 15-10-5

HSC/ lunge L / lunge R / push press @ 95#

situp

bench dip

hyper

pull up

My Easter Fitness Sermon:

I almost feel guilty.

Hit the track for some sprints today because I didn't have time to find hills.

I get there and skinny-fat dude with huge love handles, flabby calves, and a FUPA and his wife with huge muffin top are suffering while enduring some kind of half-jog for a long distance. Both are obviously hating every second of it, and are already sweating and panting. The woman would stop and do a few stretches every…

6AM:

100x KB swing @ 60#

TRAINING:

10AM-

10 LADDER SETS OF 1-ARM PUSHUPS AND PULLUPS. 60 REPS PER ARM ON PUSHUPS AND 60 VARIOUS PULLUPS. 

NUTRITION:

8am-

2 Hydroxycut Hardcore caps

500mg maca root

11am-

1 scoop BSN AminoX

1pm-

1 tbsp coconut oil

5 strips of bacon

4 eggs fried in bacon grease

fish oil

cod liver oil

5000iu vitamin D

930pm-

About 12oz of grilled grassfed…