Wednesday Sept 28

WU/JM x 10mn
Chin Ups x 2 to 3 every minute on the minute for 15 min

AMRAP in 15 min
BB Push Press or Double KB Push Press x 5
BB Front Squat or Double KB Front Squat x 5
Ring Dips x 5

Finisher
One Hand Swings x 30sec L/30sec R/30 sec off x 5 rounds.

Conditioning Day

WU/JM x 10min
30" stations x 6 stations x 4 Rounds

Wall Ball
Seated Box Jumps
Roundhouse L
Jab Cross
Roundhouse R
KB Deck Squat to Sprawl

Also took a walk and did some Cun Tao training with Michael Gill who will be instructing classes on Mon and Wed evenings.  Classes will start in about 2 weeks.  I recommend checking it out, fun stuff with lots of throws and self defense techniques that have practicle street applications.

Food(Yesterday)
Coffee 1 cup at 5:30
Blueberries, walnuts and shredded carrots w/ cinnamon at 7:30
Banana8:30
Ginger Root Tea
Tuna w/ veggies and balsalmic vinegar 12:30
Pear 2:30
Didnt get home untill 8:30 and we are out of food in the house so I just had a veggie omlet.
Im trying to cut down on eggs to only 2x per week.
Chammomile Tea

Monday

WU/JM x 10min
Strength Set
10 min of 1-2-3 Clean and Press(16kg)

Metabolic Conditioning
15min x
1/2 TGU x 3L/3R(16kg)
Back Lunge x 5L/5R(16kg)

Finisher
30"on 30"off x 10
2 Hand Swings(16kg)

I love how nobody took any rest during there sets today.  Awesome job on everones part

FRIDAY

WU/JM x 10min

Deadlift x 3-3-3-3-3 (135LBS)

AMRAP in 15min
Thrusters x 5L/5R (16kg)
Sprawls x 5
One Arm Rows x 5L/5R

Tabata Protocol
Swings (20kg)

I really liked this workout today, I dont know why.
 I followed some advise on eating from Adam Farrah and did not eat before my workout.  My strength did not suffer and I did not have the usually stomach aches Ive been getting for years.  I was also able to get an extra 1/2 hour of sleep which is always nice.  Thanks for the advice Adam, you can purchase his new ebook on nutrition and training at  http://practicalpaleolithic.com/paleolithic-diet-blog/ikff-east-coast-kettlebell-beast-competition

The Italian Mother

Todays training session was short and intense just like Rick "The Italians" mother.
But this program is actually complements of Sara Cheathman
JM/WU x 10min
5 Cleans R
20 2H swings
5 Cleans L
20 2H Swings

5 Cleans, Squats R
20 2H Swings
5 Ceans Squats L
20 2H Swings

5 Cleans, Squats Presses R
20 2H Swings
5 Cleans, Squats Presses L
20 2H Swings

5 Cleans, Squats, PResses, Highpulls R
20 2HSwings
5 Cleans, Squats Presses Highpulls L
20 2HSwings

5 Cleans, Squats, Presses Highpulls Snatches R
20 2HSwings
5 Cleans, Squats, Presses Highpulls Snatches L
20 2HSwings

OH Walk x 30"
Rack Walk x 30"
Farmers Walk x 30"

I did most of this workout with the 16kg Comp. Bell minus the presses which I used the 12kg do to bicep tendon acting up again. ARGGG

Food
PRe workout
5:00am Walnuts and blueberries
Post Workout
9am  Turkey and a pear
12pm Lunch Grilled salmon w/ avacado and mango lime salsa
Snack- Mixed nuts and a piece of dark chocoate(couldn't resist)
Dinner will be elk steak, salad and suteed veggies or a yam.
Im cutting coffee back to one cup a day, it is know to lead to thiamin depletion which is essensial for good mood and energy.  Switching up my hot drink addiction to peppermint or ginger tea. No caffine.

Monday and Tuesday

Monday
Set the timer for one min. intervals.
30 sec rest between stations.
(When I do sets with timed intervals I dont want  people to rush through the exercise and get as much work done as possible.  I want everyone to focus on quality lifting, use the time alotted to fix your positions and do perfect practice.  Id rather you get one good rep than ten crappy ones.)
1. Barbell Sumo Deadlift Highpull (55lb/75lbs)
2. Dead Snatch
3.Box Jump
4.Wall Ball
5.Negative Pull-ups
6.Sprawls
x 3 rounds

Tuesday
We did 5min rounds of kettlejitsu Joey Alvarado Style using the free standing bags instead of shadow boxing. x 4 rounds
And of course Joint mobility before every training session.

Food:
I forget to blog food so here is todays
5:00am Blueberries and walnuts w/ cinnamon and ginger
coffee 1 cup w/ cinnamon

8:00am post workout
natural turkey breast slices and pecans
coffee 1 cup

12:30 Lunch
Natural turkey breast slices and small handfull of raisons.

2:30 Snack
Apples and carrots

Dinner:
Pork chops w/ sauteed veggies and mango lime salsa.

Friday Sept 16th

WU/JM x 10min

AMRAP in 5 min
TGU 2L/2R

AMRAP in 20 min
Double KB Push Press x 5
Ring Rows x 10
Push UP x 10
Goblet Squat x 10

Finisher
2HS x 30"on/30" off x 4 rounds

My workout
AMRAP in 5 Min
TGU 16kg x 2L/ 2R

10 min. no rest as many as possible
OAJLC 16kg.  Ladders 1-2-3
This is the first practice I had since meeting Steve Haplin and i must say it seemed so much easier.  Really not hard at all, now to get 5min each side without switching hands.

Finisher
24kg 2H Swings x 30"on/30"off times 4 rounds( I did this finisher twice today, once with class in the am and once in the evening)

Snatch practice with double 16kg.  Got three but they were sloppy. needs work

We are not meat heads.....

I have a lot of people stop in the gym and tell me they are going to join when they can get a friend to do it with them.  My advise is dont wait.  Are friends are great and we love them but they may not share the common goal of good health and strength.
When I opened Iron Sport my goal was to creat an atmosphere that was fun, friendly and supportive and that is exactly what I got.   For the two or three hours a week my clients are training together they become each others friends, support group and motivation.  My clients are not meat heads or elite athletes flexing and grunting in the mirrors.  They are business men, lawyers, nurses, bankers, hairdressers and laborors, average folks with families and lives outside of the gym, comming together to get a kickass workout with out spending 3 hours.  Nothing makes me happier than to see those who were strangers the week before end up high fiving and even hugging each other after they get through a workout they didn't think they could do.  The  fact is that the people you end up training with will probably be more encouraging and supportive than our friends because they have the same goals.
My point is doint wait for your friends to start you on your path to better health, you will already have the support you need here.  Take control of your own goals, when your friends see that your getting results they will be more likely to follow.

Wednesday Sept 14

WU/JM x 10
Double KB Front Squat x 8(2x12kg)
Knee Tuck Jump Squat x 10(Bodyweight)
Wall Sit w/KB x 1 min
2 Sets

Dead Clean x 10/10 (16kg)
Swing Clean x 10/10 (20kg)
2 Sets

Bulgarian Split Squats x 10/10(12kg)
2 Sets

H2H Swings x 16kg  30"on/30"off

Monday Sept. 12

WU/JM x 10min

Double Clean and Press x 5-8(Go Heavy)
SeeSaw Press x 10/10(LIght)
2 Sets

Doubel KB Racked Lunge x 8/8(Heavy)
Jumping Split Squat(Bodyweight)x 20
2 Sets

Pull-Ups x 10
Walking Push Upx 20
2 Sets

30" each side x 4 rounds
1 Swing 1 Snatch

Strength Day

WU/JM x 10min

BB Deadlift (Go Heavy)
1-1-1-1-1-1-1-1

Clean and Squat(Go Heavy double KB)
1-2-3 Ladders x 3 sets

Luck of the Drawl
Class One
Drew 10 min of 2 hand Swings
Class Two
Drew 5 min of 1-2-3 ladder Snatches
Class Three
Drew 11 min of H2H Swings or What is now dubbed Damn the Man Swings.

To be seen what the evening classes draw.

Thursday Sept 8

Conditioning day
JM/WU x 10min
 30" Swing L
60" Figure 8 to Hold
30" Swing R
x 2 sets

30" Sprawls
60"Alt. Snatch
30" Sprawls
x 2 sets

30"Hindu Push Up
60"Goblet Squat Press
30"HIndu Push Up
x 2 sets

30"OH Squat L
60"Halo Squat
30"OH Squat R
x 2 sets

This workout was particularly hard do to the fact the one of the trainees  felt the need to quote the entire Monty Python Holy Grail movie from start to end.  Nothing like snorting laughter to zap your strength duing  a workout.  Great for the core and the soul though.

Wednesday Sept 7

Monday Closed for Labor Day
Tuesday the class did same as me on Sunday

Wednesday
JM/WUx 5min
See Saw Press x 8/8
Double Kb Push Pressx 10
Push Up x 10
2 Sets

Double Front Squat x 10
Jump Squat x 10
2 Sets

Renegade Rows 10/10
Bear Walks x 10/10
2 sets

High Pull 30"L/30"R x 4sets

Sunday Sept 4

Run x 15min
JM x 10min

BB Deadlift 135lb x 8
KB Swing 24kg x 20
2 sets

TGU 16kg x 8L/8R
Windmill 16kg x 10L/10R
2 Sets

KB Front Squat 16kg x 10L/10R
Deck Squat 16kg x 10
2 Sets

Thursday and Friday

Thurs
JM x 5min
Walk outs x 15
KB Sit Up x 20
Leg Raise to Bump x 25
2 Sets
Hanging Leg Raise x 15
Plank x 1min
Sit Up x 25
2 Sets
Figure 8 To Hold x 30" x 4

Friday
16kg Clean and Press x 8/8
12kg Push Press x 15/15
2 sets
2x12kg Alt Lunge x 8/8
Jump Split Squat x 10/10
2 sets
Pull Up x 8
Push Up x 20
2sets
16lg Snatch 30" x 4