TRAINING:

10AM-

10 MINUTES ALTERNATING PULLUPS AND RING DIPS (5 OF EACH ON THE MINUTE FOR 10 MINUTES)

300 SQUATS (2:1 Work/Rest ratio)

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

730AM-

1 tbsp coconut oil

9am-(preworkout)

Had a sample pack of N.O. Explode laying around and decided to try it since it was supposedly a new formula. Not that impressed. Too much stuff in it. N.O. boosters are proven to be total…

TRAINING:

01/27

REST DAY

01/28

DEADLIFTS

1 X 3 @ 405#

2 X 2 @ 455#

1 X 3 @ 405#

NUTRITION: 01/28

8am-

1 tbsp coconut oil

50gr Carnivore protein

raw almonds

fish oil

cod liver oil

130pm-

1 tbsp coconut oil

3 grilled brats with spicy mustard. Not a huge Whole Foods fan, but they do have an awesome meat department with some amazing bacon and…

Going to start posting again for awhile. Need to hold myself more accountable to what I am putting in my body.

Did 4 tabata sets this morning with my husband. Didn't put 100% into them. Knew that I would be doing another workout later and wanted to have my energy for that.

-Jumprope

-H2H swings with 26

-Burpees

-Mountain climbers/speed skaters

Took a green coffee pill 1/2 hour before I ate

Breakfast:

3 Turk…

TRAINING: 

No training today, except to lead a few class warmups and a little bit of play with Indian clubs. 

I am just feeling a little tired and tight, so I figured I would just let myself be lazy for a day. I might actually take tomorrow totally off too. Two days in a row? Hasn't happened in a while. We'll see. I do have my weekly hill sprints. That may depend on the weather. I have my eye on a horrible theater for some Tabata hill sprints in the snow. It is a few…

01/19

530pm-

16 Taekwon-Do hyungs

4 Combination Tabata rounds

01/20

4 minute Tabata hill sprints up a steep hill in deep snow (Rocky IV anyone?)

01/21

Rest day

01/22

10am-

5 mixed Tabata rounds of pullups/box jumps/Hindu pushups/goblet squats

5pm-

16 Taekwon-Do hyungs

NUTRITION:

9am-(preworkout)

300mg caffeine

500mg maca…

TRAINING:

1045AM-

Played with Indian clubs for about 15 minutes.



Deadlifts

Just enough to keep the groove greased. 

405# x 3

455# x 1

475# x 1

495# x 1

405# x 2



6pm-

Taekwon-Do: 16 hyungs, basics, sparring,…

TRAINING:

01/16

REST DAY

01/17

10AM-

15 TAEKWON-DO HYUNGS

4 MIXED TABATA INTERVALS: 

PULLUP/KICKING DRILLS

40KG KETTLEBELL SWINGS/KICKING DRILLS

40KG KETTLEBELL SWINGS/KICKING DRILLS

24" BOX JUMP/KICKING DRILLS

NUTRITION:

Not totally strict paleo today. This will be my cheat for the week. 

1120am-

50gr Syntha 6 protein

huge handful of raspberries

huge…

TRAINING:

01/14

Just a few easy deadlifts tonight to keep the groove greased. 

3 x 3 @ 405#. 

01/15

10am-

5 Taekwon-Do hyungs

4 Mixed Tabata intervals:

Pullup/Squat

40kg 2-arm kettlebell swings/ring pushups

40kg swings/kicking drills

40kg swings/kicking drills

NUTRITION:

9am-

300mg caffeine

500mg maca root

1130am-

40gr Syntha 6 protein

handful…

Not sure what fasting for 18-24hrs 4 times in the past week week did, but it seems that I have had some kind of shift in my appetite and now 24hrs is nothing without eating. I'm sure this will change if I get into some kind of calorie deficit, but for now it is kind of an interesting experiment. I feel fine and have plenty of energy. Not going to force myself to eat. 

TRAINING:

01/11

10AM-

3 MIXED TABATA INTERVALS OF HINDU PUSHUPS AND KETTLEBELL…

Double 70#/32kg KB front squats - 5 sets of 10, 45 to 50 seconds rest

(2 min rest)

Double 62#/28kg KB front squats - 5 sets of 10, 50 to 75 seconds…

TRAINING:

01/10

DEADLIFTS 

645pm

Worked up to:

3 X 1 @ 495#

(Active recovery: Just a few heavy reps.)

01/09

TAEKWON-DO: 18 HYUNGS, BASICS, SPARRING, BREAKING. 

NUTRITION:

Fasted since last night about 930pm.

10PM-

1 tbsp coconut oil

Huge chunk of broiled wild salmon

Huge salad with homemade EVOO and basalmic vinegar dressing. 

Huge amount of jasmine rice with…

(completed in about 35 - 40 minutes)

50 x Overhead 44#/20kg Kettlebell Walking Lunges (25L-arm/25R-arm)

50 x Double 70#/32kg Kettlebell Front Squats

50 x Double 62#/28kg Kettlebell Outside leg Swings

50 x 70#/32kg Hand-to-Hand Swings

50 x 106#/48kg Sumo Deadlift High-pulls

50 X Jump Squats

100 Yards Walking Lunges (first 50 paces with…

TRAINING: Starting three weeks of Tabata intervals.

01/07

5pm-

5 Taekwon-Do hyungs

3 Tabata rounds of kicking, bodyweight exercise.

01/08

10am-

3 Mixed Tabata rounds of Hindu pushups and H2H kettlebell swings.

5pm-

16 Taekwon-Do hyungs.

640pm-

Deadlifts

A few easy singles to 475#.

NUTRITION:…

Double 62#/28kg KB presses supper-setted with pull-ups -- sets of 10, 10, 8, 6 (45 sec. rest)

Double 53#/24kg KB presses supper-setted with pull-ups -- sets of 10, 8, 6, 6, 6 (50 - 60 sec. rest)

Double 44#/20kg KB presses supper-setted with pull-ups -- sets of 6, 6, 6, 6, 6 (50 - 75 sec. rest)

Ring Push-ups
5 minutes -- 30 sec. on/30 sec. rest

Double 70#/32kg KB front squats - 5 sets of 10, 45 to 50 seconds rest

(2 min rest)…

My weekly hill sprints. 

Three 100%-effort hill "sprints" (250YD +/-) up The Hill of Death, after an 18hr fast.

I use the term sprint loosely. It starts as a good sprint,…

Deadlifts:

135# x 1
225# X 1

315# x 1

405# x 1

455# x 1

365# x 5

Two-hand Kettlebell Swing:

88#/40kg 10 sets of 10 on the minute

Tabata Kettlebell Snatches (20sec work/20sec rest x 8 = 1 set):
4 sets - 53#/24kg KB - 12 reps per minute (6L/6R) - 192 total reps

Double 62#/28kg KB front squats supper-setted with pull-ups -- sets of 10, 10, 6 (50 sec. rest)

Double 53#/24kg KB front squats supper-setted with pull-ups -- sets of 8, 6, 6, 6, (50 sec. rest)

Double 44#/20kg KB front squats supper-setted with pull-ups -- sets of 8, 8, 8, 8, 8, 8 (50 sec. rest)



Ring Push-ups

5 minutes -- 30 sec. on/30 sec. rest



KB Crush Curls (yeah, really)

2 sets to burnout with 35#/16kg, 28#/12kg, 18#/8kg



There's…

TRAINING:

12/30

REST DAY

12/31

Last day of December Turkish Getup Challenge: 

31 Turkish Getups 16kg-52kg (20kg+32kg).

01/01/13

REST…

(Aimed for 100 double kettlebell front squats in sets of 6 to 12, with 45 sec. to no more than 1 min. rest between sets)

Double 70#/32kg KB front squats - 3 sets of 10, 45 seconds rest…