4/27

REST DAY

4/28

TABATA HILL SPRINTS X 3. 

(Generally a steep climb on all, but there was some downhill here too and a little flat. I jogged back to the base of the hill to repeat, so it was pretty metabolic the whole time.…

TRAINING:

10 AM- 

DOUBLE SWINGS: 10 X 5 WITH DOUBLE 40KG

2-ARM SWINGS: 5 X 10 W/40KG

WINDMILLS

3 X 3 W/40KG

DRAGON FLAGS

3 X 3

6PM-

TAEKWON-DO: 19 HYUNGS, BASICS, SPARRING, BREAKING. 

NUTRITION:

8am-

200mg caffeine with green tea extract

Korean ginseng

11am-

Post workout

2 scoops Aftershock

fish…

TRAINING:

4/24

20 MINUTES ALTERNATING HINDU PUSHUPS AND 40KG SWINGS

4/25

16 TAEKWON-DO HYUNGS

NUTRITION:

8am-

1 tbsp coconut oil

5 strips of bacon

handful of raw almonds

fish oil

cod liver oil

5000iu vitamin D

2pm-

1 tbsp coconut oil

1 whole avocado with lime, salt and pepper

5-egg omelette with just a little cheese and a few herbs

fish oil

cod…

TRAINING:

4/22

16 TAEKWON-DO HYUNGS

4/23

10AM-

100 BURPEES, SUPERSETTED WITH 100 48KG KETTLEBELL SWINGS

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

830am (preworkout)

3 scoops Muscletech Neurocore

1115am (postworkout)

2 scoops Aftershock

4800mg fish oil

2pm-

1 tbsp coconut oil

about 6 strips of bacon

4 eggs fried in bacon…

A few days' logs here. Been hung up on some recent projects, so slacking on logging (but not training or nutrition). 

TRAINING:

4/17

REST DAY

4/18

8AM-

4 MIXED TABATA ROUNDS OF DOUBLE KETTLEBELL 1/2 SNATCH AND HINDU PUSHUPS



5PM-

16 TAEKWON-DO HYUNGS: KICKING DRILLS AT 2:1 WORK/REST RATIO. 



645PM-

ABOUT 15 MINUTES OF INDIAN CLUB…

TRAINING:

4/16

10AM-

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



5PM-

16 TAEKWON-DO HYUNGS.

NUTRITION:

7am-

Korean ginseng

9am-

2 scoops Jack3D

11am-

2 scoops Aftershock

fish…

TRAINING: 

4/12

10AM-

3 MIXED TABATA ROUNDS WITH 24KG H2H SWINGS AND 24" BOXJUMPS. 



4/13

32 TAEKWON-DO HYUNGS, THEN ABOUT 15 MINUTES OF INDIAN CLUBS.

4/14

REST DAY

4/15

10AM-

4 MIXED TABATA ROUNDS OF DOUBLE KETTLEBELL 1/2 SNATCH AND HINDU PUSHUPS

INDIAN CLUBS…

TRAINING:

5PM-

16 TAEKWON-DO HYUNGS

645PM-

A FEW EASY HEX-BAR DEADLIFTS, UP TO 495# (These felt easy, but this was as many plates as I could stack on the bar).

NUTRITION:

7am-

250mg caffeine/green tea extract blend

Korean ginseng

745am-

1 tbsp coconut oil

about 4oz of smoked wild salmon smeared with cream cheese

handful of raw almonds

cod liver oil

5000iu vitamin…

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…

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…

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…

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…

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…