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