Never underestimate how much of an impact mace training will make on your day. These put a serious hurt on you for hours!

TRAINING:

1030AM

ABOUT 30 MINUTES OF 30# MACE DRILLS AND 24KG KETTLEBELL SNATCHES.

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

730am-

1 tbsp coconut oil

small bowl filled with jerky and raw almonds…

TRAINING:

6/23

30 minutes of easy running though the hills. 

6/24

16 Taekwon-Do hyungs, basic technique

6/25

1015am-

5 rounds...

15 double kettlebell swings

12 double kettlebell front squats

9 double kettlebell presses

6 pullups 

(all with 28kg)

5pm-

16 Taekwon-Do hyungs

NUTRITION:

6/23-6/24

Very strict, ketogenic. No carbs except a few…

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…

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…

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…

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…

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. 

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…

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…