Friday and Monday - Happy Halloween

Friday
JM x 10min

Deck of Cards
Heart=Swings
Diamond= Push Ups
Club = Thruster
Spades= High Pull

OOUCCHHH!


Monday
JMx 10min

We will be strating the Beautiful Badass program for the ladies and Spartan program for the men so today we are figuring out which weights to use.
Ladies need 10 RM on Deadlifts and OH Press
Men need 1 RM Deadlift and Bench

My workout
Deadlift  6x5 135lbs
Chinup 6x5
OH BB Press 6x5 65lbs
Plank ALAP x 3

Later in the day
OAJLC
20kg x 10L/10R x 5

When Fat Loss is Your Goal

Last week I had a potential client come meet with me who has a very specific fat loss goal in mind.  He asked me an interesting question- "How long will take you to get me to loose 50 lbs".   The fact is I cant get you to loose weight.  The success of your fat loss goal is directly related to the effort you and only you put into it.  When training for fat loss nutrition has to be your number one priority- I can guide you on making smart choices but ultimaltly it is up to you to choice what you will actually eat.  Strength     training  is the next biggest factor of your program, building muscle will increase metabolism which cause you to burn more calories and utilized stored energy (aka fat)  As your strength coach I can design programs and train you to do the programs correctly, but it is up to you to show up, train hard and give 100% effort.  
Eat smart and train hard and you will be very pleased with the results.  You will take pride in knowing the successes you have achieved were accomplished because you took control, you ate to fuel your body, you stepped up to heavy weights and fearlessly lifted them,  you made it through training sessions you previously thought were impossible.
I can guide you through your program but its up to you to make it successful.  Everyone has the potential for a healthier body and higher level of fitness.

WED-THU

Wednesday
WU/JM
Strength Conditioning-Go Heavy
BB Deadlift 3x5
KB Floor Press 3x5
KB DBL FSQ 3x5
KB DBL Military Press 3x5

100 Swings no rest


Thursday
WU/JM
Core Conditioning
A1. KB Clams x 15
A2. KB Sit-up x 20
A3. Leg Raise to Bump x 25
x 3 Rounds

B1. Hanging Knee Raise x 15
B2. Floor Wipers w/BB x 20
B3. Heavy Push x 25
x 3 Rounds

High Pull 30"Right 30" Left 30" Rest

I followed this up with OA Jerks
24kg 5L/5R x 4 sets

Monday October 24

WU/JM x 10min

5 Rounds For Time
Box Lunge x 5/5
Glute/Ham Bridge on Bench x 5/5
Pull Up x 5
Push Press x 5/5( Go Heavy)
Swing x 5(Go Heavy)

Finisher
Tabata Hindu Squats

Im working on OA Jerks today trying to prepare for IKFF Cert on Sunday.
Morning:
24kg jerk 5L/5R
24kg jerk 4L/4R
24kg jerk 3L/3R x 3
2x 16kg jerk x 5
2x 12kg jerk x 10

I will work on snatches this afternoon.

FRIDAY!!! YIPPEEE

WU/JM x 10min
 5 min at each station 1 min rest between
1.TGU
2.OA Row x 8/8  Goblet Squat x 8
3.Clean x 8/8 Windmill x 4/4
4.Halo x 8/8 Round the Knee Pass x 8/8
5. Snatch x 8/8  Lunge x 8/8

I was not planning on doing this workout today do to not feeling well and so I could practice for Level 2 Cert. next weekend but ended up doing it anyway with a light weight, (20lbs)
Before this workout:
Double KB Clean and Jerk x 20 2x12kg
Double KB Jerk x 20 2x12kg
Rest 2min
Snatch 50 Left 12kg
Snatch 50 Right 12kg no rest switching hands once -took 6min 30 sec.

Thursday-My Rest Day

Rest day for me
For everyone else:
WU/JM x 10min

Double Push Press x 10
25 yard sprint
Heavy Swing x 10
25 yard sprint
x 3 rounds x 2 sets

Farmers Carry x 25 yard
One KB Push Press x 3L/3R (Go Heavy like Mikael Jo: )

Tuesday Wednesday

Tuesday
JM WU x 10min
1 min each exercise
A1.Jumpin  Split Squat
A2.Knee up Push Ups
A3. Alt. Hip Heist
X 3 Rounds

B1.Scorpion  Push Up
B2.Clench Sprawls
B3.KB Alt. High Pull
X 2 Rounds

C1.KB Figure 8 to Hold
C2.Elbow to Knee Plank
C3.Alt. Round House on Bag
X 2 Rounds

Wednesday
Pulled from Geoff Neuperts Blog
WU/JM x 10min
Chin Ups x 10,8,6,6
Dips x 10,12,15,12
Pistol Squats x 5L/5R x 4

Tabata Burpees

I also worked on face the wall handstands and double kb jerks 2 x 12kg 4 rounds of 10

MONDAY

Chi Gong warm up x 10min

Snatch practice x 10min
-For my set I did first 5 min with 16kg doing 1-2-3 ladders (72reps) than went down to the 12kg for Snatch test- Completed 120 snatches in 5 min.  doing 10L 10R (normally I do the snatch test with 16kg -since it was a ten minute set I went down to 12kg)

AMRAP in 15min(I used 16kg)
 Lunge  5/5
1/2 TGU 5/5
T2B 5 or Foor Wiper 10

Finisher x5 Rounds(Used 12kg)
30"RH swing
30"LH swing
30"Rest