WED Nov 30

Ive decided against the 6 week long cycle program for now.  I'll pick it up in a few months.  I really need to focus on pure strength and work competition lifts later this year.

Feeling  low in energy this week, comes with being lazy and eating crap all weekend.  Finally feeling a little better today but I kept my sets light.

Cean and Press x 15min-no rest
did 1-2-3 ladders completed on full later every minute ended up with 180 presses

5 sets
1.BB Reverse Lunge x  8(75#)
2.Dips x 8

20kg 2H Swing 30"on/30"off x 10

Afternoon set:
GTG Pull Ups w/20# till I get 20

Monday, November 28

Women will be starting a 6 week kettlebell program for strength and fat loss, men will continue on the Spartan program and I am starting a 6 week long cylce program.
M-W-F will be the long cycle program and Saturdays I will be working with Coach Carney on heavy BB lifts and gymnastic type training.  Very excited to start trainng with him to address weaknesses in my program. My goal is to Rank 1 in Sporting Perfection next year at nationals and to eventually obtain Master of Sport.

JM x10min

Warm Up
Long Cycle (2x20#) x 10-( 2x 12kg) x10 - (2x16kg) x5x3

One Arm Long Cycle (16kg) 10x10

KB Front Squat (2x12kg) 15x4

BB Dead Lift 120# 8x4

GTG Pull Ups

HAPPY THANKSGIVING

WU/JM x 10

Back Squat 140#  6x1(six reps one set)
Back Squat 145#  6x4(six reps 4 sets)

6x5
Renegade Rows 16kg
Dips

Men continue on Spartan program

Everyone stuck around for Thanksgiving day challenge
Ladder down 10-1 Burpees and Swings

Hope everyone has a great Thanksgiving-eat well and dont worry if you eat to much. Thats the beauty of strength training,  all the extra muscle ramps up the metabolism and allows for some days to gorge

tired

Tuesday I played around with TGUs with the BB.
Had a hockey game at 12am so after 2 hours of sleep Im pretty tired.  Taking the day off of training -gonna hit it hard tomorrow with backsquats, dips and renegade rows.  Also trying for new PR with BB TGUs of 65#.  Dont know if  I'll get it.  Right arm cant hold bar over head with the impaired shoulder so any numbers I post will be left side only.   

Monday Nov 21

WU/JM x10

Deadlift 145# 6x5
Light swings between sets w/ 20lb bell

6x5
BB Press 65#
Chin Up

BB Clean and Press 80# 1x3

Tabata Mt. Climbers


Afternoon
20# GTG Pull ups 1-1-1-1....
Taking the week off of the Long Cycle  then onto a 6 week Long Cycle program in Dec.

FRIDAY

WU/JM x 10min

BB Back Squat
135# x 6 x 3
KB Front Squat
2 x 16kg x 6 x3

Dips x6
Inverted Rows x 6
5 sets

H2H Swing 30" on/30"off x 10 16kg

High Plank w/ Shoulder touch 30"on/30"0ff x 3

GTG Pull Ups x1-1-1-1-1 w/ 12kg bell
BB Back Squats
135# x 6x 2

wed. Nov 16

WU/JM x 10min

BB Back Lunge
set 1 6L/6R x 95lbs
set 2 6L/6R x 90lbs
set 3 6L/6R x 85lbs
set 4 6L/6R x 80lbs
set 5 6L/6R x75lbs

2 x16kg Alternating Renegade Row x 6L/6R
Slow Push Up x 6
20lb  DH Pull Up x 1
5 sets

Renegade Holds 30"L/30R x 3 No rest between

I like the dead hang pull up with KB on feet, its very
challenging to have to keep legs straight.  Any kipping
or bending and you loose the bell.  So Scott Lyons
should love this exercise ; ) Right Scott

GS Set in Afternoon.
16kg OAJLC x 3min on each side
12kg OAJLC x 3min on each side

Thank God its Monday

Mondays are deadlift days and I love the deadlift.JM/WU x 10min

Deadlift 150# 6x3
Deadlift 145# 6x2

Chin Up x6
OH BB Press 75# x 6
5 Rounds

Ladies did this plus 20 light swings between each DL set and Planks x 30" x 3

I'll do an afternoon set
24kg jerk x 5L/5R
20kg jerk x 10L/10R
16kg jerk x 15L/15R
Double 12kg jerk x 20

Spent the better part of Sunday in kitchen preparing food for the week ahead so there is no excuse for me to eat crappy.  Freezers are full with elk, deer and salmon-love that site.  Baked a bunch of squash, made chilli, coconut milk and cookies with left over coconut shreds(Cookies are really good-only 4 ingrediants coconut, almonds, cinnamon and egg) harvested the rest of the garden, made giant salad that should last a few days and steamed some veggies to eat with dinner through out the week.  Exciting life I lead, I know!

Breakfast:
Coffee
Acorn squash w/ blueberries, walnuts and cinnamon
Snack:
Apple
Coconut cookie
Lunch:
Chilly
Dinner:
Elk steak, veggies and salad.
Snack:
Tea and dark chocolate (Thats right-chocolate)

11-11-11

AM Training
WU/JM x 10min

BB Back Squat 100lbs x 6 x 3
KB Front Squat 2x16kg x 6 x 3 KB front squats are way harder even with lighter weight.  All the pressure is on the core.  I think I ll just stick with these, dont know why I strayed in the first place.

Rest
5 sets
Dips x 6
Alternating Renegade Rows 2x16kg 6L/6R

Afternoon
GS Practice
OAJLC Right side 10x5 with 15"rest
OAJLC Left side 10x5 with 15"rest
100 reps- just need to do it without resting next.

Weighted Pull UP 20# x 1-1-1-1-1

Ladies in class did the am workout with 9 TGU on each side to finish.  Nice work women.

Wed. Nov 9

WU/JM 10min

BB Back Lunge 80#  6L/6R x 5 ( The morning after first Hockey game of the season -Brutal)

5 Sets
1.Push Up x 6
2.Inverted Rows x 6
(Push Ups-1st set decline, 2nd set reg., 3rd set Clapping, 4th Set decline, 5th set shoulder touch)

Renegade Holds 20#-30"L/30"R x 3
Swings 30"L/30"R x 5

Monday Nov. 7

WU/JM x10min

BB DL 140#-5X6

5 SETS
CHIN UP X6
BB OH PRESS 70# X 6

PLANK ALAP X3

HIGH PULL X 30"L/R X 4

November 1

We are running 3 different programs for the next 6 weeks so Im not going to continue posting all the workouts.   I will try to  keep up with posting my workouts, diet and recipes

In class we are running the "Beautiful Badass" program by Nia Shanks-"Kettlebell Muscle" by Geoff Neuport and "The Spartan Warrior" program by some guy whoes name I forget.
If you want to know what the programs entail then buy em or join the club : )

I started Nia Shanks basic strength program on Monday.  I will keep these sessions relatively light so I can train my GS lifts in the afternoons.

Today is Friday
WU/JM x 10min
BB Back Squat 6x5- 125lb
Dips 6x5
Renegade Row 6x5 2x 12kg

GS Later in the afternoon.
20kg OAJLC 10L/10R x 3

Food
Breakfast at 5am
Coffee
Butternut squash with blueberries, walnuts and cinnamon
Snack-apple
Lunch 12pm
Coconut curry chicken and veggie soup.
Dinner
Elk Burger and avacado on spinach