July 29

JM/WU x 10min
Negative pull up x 12( 5 count down)
Box Jump x 25
2H Swing x 20(24kg)
Triangle Push Up x 15
Floor Wipers x 20 (no weight)
Dead Clean x 15L/15R x 5(16kg)
Bag Jump x 30"/30" x 3
TGU x 1 24kg (NEW PR)  I only did the left side I feared pinching a nerve in my neck on the right side that has been plaguing me.  Wouldnt  want to drop that one on my head.

Rest Day

Today was a rest day for me, just went for a hike.  I had the Hellgate Rollerderby girls down for some conditioning tonight.  We ran a six station tabata workout
20 seconds of work 10 seconds of rest x 8 rounds
1.H2H Swings
2.Medicine Ball Sit up/ Throw
3.One Push Press One Strict Press
4.Heavy Bag Toss
5.Renegade Rows (Switching arms every set)
6.Bulgarian Split Squats( Switching legs every set)

Refocused

Time to refocus my training, Im gonna start to train toward competition again in hopes of competing next year.  Im starting by following the GS Sport Athletic Preperation manual.

3 sets of  the following
Jump Rope 1min
Snatch 16kg 5/5
Squat 24kg 10
Clean and Press 16kg 5/5
One Leg Deadlift 20kg 8/8
Plank 1min
Figure 8 16kg 10

Food
Coffee 2 cups
5:30 2 eggs
9:00 Banana, cantalope amd walnuts
9:30 Meatball x 2
11:00 Sauteed veggies and handfull of raisons
12:00 1/2 Elk Burger and Chicken
3:00 Cashew butter and an apple
7:00 1 TBSP Cashew Butter
8:00 Steak w/ sauteed veggies

Paleo Diet

A lot of people have been asking about proper nutrition- nobody likes the answers.  Ive decided to post my meals again to help people figure out what to eat and to keep myself accountable.  When I tracked my food in the past my  eating habits were much better, Ive been drinking a little to much beer lately and also snacking on some no-paleo items. 

5:00am- 2 eggs and a left over meatball
Meatballs where made w/ elk meat and I substituted the breadcrumbs with ground flax meal and walnuts.
1 cup coffee with cinnamon and almond milk
9:00am - Protein shake made with real fruit and greentea
11:30- 3 meatballs and 1/2 sweet potato
12:00-2 more cups of coffee w/ a little honey and almond milk(Been sleepy from waking up so early- need to cut afternoon coffee addiction)
12:30-Grazed in the garden on strawberries and rasberries
2:00- Apple and 1tbsp almond butter and handfull of raisons
7:00-1/2 Sweet potato and veggies sauteed in olive oil and lemmon juice.
8:00-2 more meatballs-Low on variety in the house tonight.
I'll probably have ginger chamomile tea and some blueberries for desert. 

Tuedsay July 26

Pat and Nick are sticking to the Spartan program, both have been training for 5 months with similar results.  They both added two man made notches to their belts, abs are becoming visible and sculpted and shoulders are looking lean and broad.  Pats been wearing the same shorts as a guideline -when he started the botton always popped now they are loose fitting.  Gotta love the quick results of kettlebell training, as long as you stick to your program and give its some time good things will happen.

Speaking of sticking to programs I am not sticking to mine, Im gonna switch it up,  teaching 5 times a day I dont have the energy for the Spartan program.  Took a few days off of trainig to recover from overtraining last week.
Today I did an extended Joint Mobility warm-up did slow purposeful movements for about an hour.
JM/WU  1hour
OH Squat with empty bar x 5
OH Squat with barbell -65lbs 3-3-3-3-3
Ring Rows x 10 x 5
Sandbag Cleans x 10x5
Snatch 12kgx 5 16xkg x 5 20kg x 5 x 2 sets
Windmill 16kg x 5L/5R x 2
Stretch x 20min.

Day 10,11,12

The author of this program designed this workout to be done 4 or 5 days per week which I think will set most people up for overtraining.  I already feel the effects of this I am sluggish, weak and hungry so I am going down to 3 or 4 days a  week.

Day 10
WU/JM x 10min
Pull-Ups 4 reps ever min. for 16min
Sumo Deadlifts x 30" each side x 5 sets(20kg)
Static Hold (Top push up position) x ALAP x 5 sets
Box Jump x 50
Russian Twist x 30" x 5 sets (12kg)
Sandbag Clean to Press x 10 x 2 sets

Day 11
WU/JM x 10min
Pull-UP x AMRAP
2H Swing x 15 x 3 (20kg)
Push-Up x AMRAP
Step-Up on Bog 10 each leg x 3 sets
Floor Wiper x 30 x 3 (75lbs)
Leg Raise x 10each side x 3
Windmill x 10each side x 3

Day 12
WU/JM x 10min
Pull-Up(Commando grip) x 5 x 2sets
Deadlift x 10/9/8/7/6/5/4/3/2/1 Add weight as reps decrease(Rung 10/9/8=75lbs  rung 7/6/5=95 rung 4/3=115 rung2/1=125)
Walking Push-up x 10 x 5sets
Jump Tuck x 20 x2
KB Floor Press x 10x2(2 x16kg)
Dead Clean and Press double kb x 20 x2 (Started w/ 2 x 12kg went down to 2 x 20lbs)
30" each item w/ double kbs
OH Hold
Rack Hold walk
Farmers Carry walk

Spartan Day 7,8 and 9

Day 7
Density Pull ups x 20 min(53 reps)
Deadlift x 5 x 10(95lbs)
Push ups x AMRAP in 5 min (61)
Jump Squat x 15
 Bench Press x 10 x 3(75lbs)
Leg Raise x 10x 3
Dead Clean and Press x 10L/10R(16kg)
High Pull x 30sec L/R x 5

Day 8
Inverted Row x 10sets x 3
Deadlift x 5 x 20sets (75lbs)
2 hand swing x 10 x5sets (20kg)
HighPlank ALAP
Goblet Squat x 40 x 5sets OUCH(12kg ended with medicine ball 12lb)
KB Static Hold x ALAP x 3(2x16kg)
Dead Clean x10L/10R x 3sets(20kg)
Press x 10L/10R x 3sets (16kg)
High Plank x ALAP x 5 sets
Tabata Mt Climbers

Day 9
Jumping Pull up x 10
High Pull x 10/12/14/16/18/20/10 each side
Push Up x AMRAP in 5 min
Tabata body squats
Leg Thrust x 20
Barbell Static Hold x ALAP x 3(95lbs)
Bag Pull x 100ft x 3

Day 6

WU/JM x 10 min
Negative Pull-Up x AMRAP x 3sets (10-10-7)
Suitcase Deadlift 30reps x 3 sets (2x16kg)
5 count push-ups x 10 (WOWZA)- did these wrong -was supposed to do 5sec up and down we did 5 sec down 5 sec up- no wonder it seemed so hard.
Bolgarian Split Squat x 20" each leg/20"rest x 5sets
Leg Trusts x 30
Dead Clean and Press x 20"each arm x 5sets(16kg)
Sandbag Shoulder x 10reps each side x 5sets