Friday Dec 30

Run x 10min
JM x 20min

16kg 2H Swing x 20
Dead Lift
180lbs x 1,1,1,1,1
165lbs x 5

Swing 20kg x 1min x 3 (120 reps)
Clean 16kg x 4min (switching hands every 30 seconds)x 3 (240 reps)
Push Ups x 30 secs x 3 (30 reps)

Staying away from overhead work for a while to heal shoulder.

FOOD:
5am Coffee w/ cinnamon  and almond milk 20kcal
5:30 Butternut squash w/ chopped walnuts, blueberries and cinnamon-372kcal
7:00 Juiced kale, carrots and apples-118
11:00 Coffee w/ cinnamon and almond milk-40kcal
11:45 Spinach, avacado and roasted chicken-600kcal
Dinner Ill have an elk steak and a yam which is 408kcal

You will not be counting calories during the nutrition challenge, I just want to give you an idea  of how quickly they add up.  Had I had creamer in my coffee, egg mc muffin, bag of chips and a subway sandwich, couple of cookies and a fatty burger on a bun with bacon, french fries and a salad with alot of salad dressing my calories would probably be doubled. But the total will be 1558 calories, need 1820 to maintain current weight so plenty of room left for a couple of beers or a snack: ).  I got plenty to eat, never felt hungry or deprived and got tons of nutrients.   

Thursday Dec 29

Warm Up / Joint mobility x 10min

Deadlift 175 x 5
             155 x 5

High Step lunge x 50

Wed. Dec 28

WU/JM
5 Pull Ups
10 Push Ups
10 Body Squats
10 Sit Ups
10 Back Extentions
x 3 rounds

Deadlift 170 x 5
             155 x 5
If all goes accordingly Ill do 180lbs on Friday- Start next week with 170lbs and have 190 by Friday. Start with 180 on the following Monday and have 200lb by that Friday which is my goal.  However I may have to stick in the 180 to 190 range for a while delaying my goal. Shits heavy yo!   Im fine with that.

RTK Medium Day
2 x16kg Long Cycle x 2,4,6 x 3

12kg High Pull (just for fun, not part of the program) 10,12,14,16,18,20,10 (100 per side)

Tue. Dec 27

WU/JM x 15min
Did 2 weeks of grinds now onto 2 weeks of explosives.
Explosive Block
RTK
2 x 16kg Push Press 2,4,6 x 3
Start each set by snatching into place

Deadlift
165 x 5
150 x 5

Friday Dec 23rd

JM x 10min
Warm Up
10 assisted pull ups
5/5 pistol squats
10 push ups
10 sit ups
10 cobras

DL
170 x 1,1,1,1,1 took 2 second rest between each to reset
155x 5 amazing how light 155lbs feels

Military Press 16kg 1,2,3 x 5(30)
2 x 16kg Front Squat 5 at the top of each MP rung (25)

Thursday Dec. 22

Deadlift
165 x 5
145 x 5
Thanks all folks

Happy Solstice!

JM x 15 min
W-U x 3 sets
Assisted Pull Ups w/ mini band x 10
Push Up x 10
Sit Up x 10
Cobras x 10
Squats x 10

DL
160 x 5
145 x 5

16kg Military Press
1,2,3 x 5 (30)
Double 16kg front squat at the top of each rung x 5 (25)
115 lb BB Front Squat x 5

PM GS Practice
10L/10R OAJLC 16kg x 5 -100 Reps.

Variety Day- Super Fun MMA style workout

Took a break from the grinds today
WU/JM x 10 min

5x 4 minute Rounds
30" at each station
1.Left Snatch to OH Lunge 12kg
2.Right Snatch to OH Lunge 12kg
3.Alternating Sots Press 12kg
4.Heavy Bag Hanging Sit up
5.Alternating Deck Squat to Round House
6.Hindu Push Ups
7.Sandbag to Shoulder Cleans 45lbs
8.Upa Drill 12kg

Monday Lite day

JM x 10min
Warm Up
10 assisted Pull Ups w/ mini band
10 Push Ups
10 Squats
10 Sit Ups
10 Cobras
3 sets

Dead Lift
155lb x 5
140lb x 5

2 x16kg Press 1,2,3 x3
115lb Front Squat 5 x3

Hanging heavy bag sit up x 7,6,5  probaly do more later since its hanging.
65lb TGU x 1

OAJLC Practice
12kg 10 minutes no rest
Changed hands at 5 min in
64 Right
66 Left
130 Reps.

Friday

WU/JM x 15min

H2H Swing 12 kg x 1min x 3sets
Deadlift
155 x 5
140x 5

Press 2 x 16kg - 1,2,3 x 4(24)
5 Squats at the top of each rung(20)

Plank x 1min
Birddog x 1min
Highplank x 1min
x 2 rounds 15sec rest between exercises

Mt. Climbers 30"on /30" off x 5 rounds

50 box jumps

1 H Swing 30"R/30"L x 4 16kg

Headstand practice 1min x 3

Wed. Dec 14

WU/Jm x 20min

Swing 10L/10R x 3 20kg

PTP
DL 150# x 5
       135#x 5

2x16kg
Press 1,2,3 x 3 (30)
Squat 5 at the top of each rung (15)

Tabata Burpees

Tuesday

JM x 10min WU-Same as yesterday

2 H Swing 16kg 30"on off x5

PTP
DL 145 x 5
DL 130 x 5

Hockey Night  = )

Monday Lite Day

WU/JM x 15min
10 assisted pull ups
10 push ups
10 sit ups
10 squats
10 back extentions
x 3 rounds

RTK-
Military Press
2 x16kg 1,2 x 2(6)
2x12kg 1,2,3 x 3(18)

5 squats after each full rung
First 3 sets with 115# bb(15)
Last 2 sets with 2x16kg kb(10)

PTP
BB Deadlift
140 x 5
130 x 5

Scalpula retraction drill 6" x 10
Hollow Rocks 6" x 10

Friday Dec 9th?

Thursday I worked on BB Front Squats w/ coach Carney

Friday
Carneys warm up
10 assisted pull ups
10 body squats
10 push ups
10 good mornings
10 sit ups
3 Rounds

Using Return of the Kettlebell program for presses and squats and Power to the People program for deadlifts.

2x 16kg Military Press 1,2 x 5

115 BB Front Squat 1,2,3 x 3

Deadlift 135lb x 5
               125lb x 5

Scalpula retration drill 6" x 10
Hollow Rocks 6" x 10

Wednesday

WU/JM 10min

BB Back Lunge
75# 6L/6R
85# 6L/6R
90# 6L/6R
95# 6L/6R
100# 6L/6R

5 Rounds
Push Up x 10
Ring Row x 10

Snatch 16kg 30"on/30"off x 5

Tabata Jump Squats

My armpits hurt from ring dip practice yesterday OUCH
and double OUCH to Lunges the morning after hockey.

Tuesday

Was reading "Return of the kettlebell" so I tried a grind set
2x16kg Clean, Press, Squat 3x 1,2,3
Presses feel good.-did deadlifts yesterday

Ring dip practice 2 x 5 or 6

Hockey Tonight : D

Monday Dec. 5

WU/JM x 10min

Bench Press
85lbs x 5
90lbs x 3
95lbs x 3
100lbs x 1 x 3

Seated KB Press
12kg x 10L/10R
16kg x 5L/5R x 3
16kg x 3L/3R x 2

Deadlift
95lbs x 10
135lbs x 6 x 5
155lbs x 3 x 2

Afternoon long cycle practice
post later

Felt Lazy
Did 25kg cleans 5/5 x 5
BB TGU 55lb x 1
                60lb x 1

December 1 and 2

Thurs.
WUx 5min

Slow Bench 5x5 75#

Ring Rows 6x5

Box Jump x 50

Just dinkin around waiting for class to start.

Fri
WU/JM x 10min

TGU 16kg x 15min no rest
This felt brutal today right from the start.  Must still be under the weather

BB Back Squat onto low bench 115# 7,6,5,6,7

Spiderman push ups x 25

Sandbag clean to shoulder 30"on 30" off x 5 (50 reps) 45#

Density pull ups 2 every min. for 20min. -in the afternoon.

Tomorrow start trainng with Coach Carney... We'll see what he has in store.