December 20-27 Diet

Monday

Meal 1

3 Large Organic Eggs and Honey-Baked Ham

Meal 2

1 Grilled Chicken Breast and 1 serving of broccoli

Snack 1

1 small spoonful of organic no-salt added peanut butter

Meal 3

Honey-Baked ham and asparagus

Meal 4

Honey-Baked ham and asparagus

Tuesday

Meal 1

3 Large Organic Eggs and 3 Sausage Links

Meal 2

Vegetarian Salad and Vegetarian Chili (Wegmans)

Meal 3

1 Buffalo Burger (no bun)

Meal 4

Pork barbeque 350 cals

Meal 5

Lean Flank Steak, grilled onions, and asparagus

1 Italian Sausage Link

Wednesday

Meal 1

4 Organic Large Brown Eggs and 3 Sausage Links with 100 cal guacamole and salsa

Meal 2

1 Grilled Chicken Breast with cayenne pepper Buffalo Sauce and 120 cals of roasted vegetable soufflé

Meal 3

1 Grilled Chicken Breast with 2 strips of prosciutto with natural HOT salsa

Meal 4

2 All Natural Spicy Hot Dogs (280 cals both), serving of green beans, HOT Salsa

Meal 5

1 cheese stick wrapped in prosciutto with black beans and guacamole

Thursday

Meal 1

3 Organic Large Eggs and 3 sausage links

Meal 2

30 G Whey Protein (post workout)

Meal 3

BBQ Salad at Panera (less than 500 cals)

Meal 4

Cayenne Pepper 90% Lean Burger

Friday

Clean eating up until dinner where I pigged out on Christmas Eve Dinner

Saturday

Binged all day

Sunday

Followed paleo

December 20-26 Training

Monday

Running

5x3 min intervals with 2 min recovery

Crossfit WOD

Complete AMRAP in 20mins of: (5 rounds 6 reps completed: OHS killed me)

5 Chest to Bar Pull ups

10 Ring Dips

15 Overhead Squats 95/65

Tuesday

Swimming for 20 min

Crossfit WOD

Partner WOD!!!

This is a 30 minute workout.

During that time period, teammates will alternate working for one minute and resting for one minute.

During each of your "rest" minutes you must complete 4 burpees.

1st 10 minutes: Med Ball Sit Ups 20 lbs

2nd 10 minutes: Kettlebell Swings 53 lbs

3rd 10 minutes: Rowing (Calories)

Team score = total Med Ball Sit Ups + total KB swings + total calories

Wednesday

Strength

Heavy Deadlift for 5x2 (345 lbs)

Cindy + (AM)

10 rounds

5 pull-ups

10 push-ups

15 squats

20 crunches/leg levers

Running

Tabata Treadmill on incline (16 rounds) 20 seconds on: 10 seconds off

Cindy (PM) (completed in 9:27)

10 rounds

5 pull-ups

10 push-ups

15 squats

Thursday

Crossfit WOD

"ROSA"

Five rounds for time of:

10 Handstand Pushups (6 reps first round then done by placing feet on box and torso perpendicular to legs with top of head touching floor)

400 m Run

Friday

Crossfit WOD

12 Days of Christmas (starting with 1 then doing the 2^nd exercise then going back to 1, then doing the 3^rd exercise, then the 2^nd, 1^st….. 4^th ect)

1 Pistol Squat

2 Overhead Lunges (25 lbs plate) per leg

3 mountain climbers per leg

4 mule kicks

5 Med Ball Squat Cleans (20 lbs)

6 Kettlebell Swings (53 lbs)

7 24" Box Jump

8 Situps

9 Burpees

10 Push-ups

11 Pull-ups

12 Wall Ball Shots (20 lbs)

Strong Man Training (immediately following crossfit wod)

Working on form with just 95 lbs

Cleans 12 x 2 @ 60% (:45rest between)

Push Jerk 7 x 2 @ 60% (:45rest between)

Then,

"Battle of the Sexes"

4 exercise for 1 min each doing 2 sets

1:00 AMLAP Alongated Frame Farmers Walk with 4x25 lbs on the ends

1:00 AMRAP w/ 110 lbs Atlas Stone (Ground to Shoulder)

1:00 AMRAP Keg Press

1:00 AML(laps)AP Yoke Walk

Saturday

off

Sunday

AM

Crossfit WOD

Partner W O D: all reps split into 2

1600 m Run (200m per)

200 Push Ups (raised hands) for 100 reps in 5 rep intervals

150 Box Jumps 24 inches (75 reps in 5 rep intervals)

100 Wall Balls 20 lbs (50 reps in 5 rep intervals)

2000 m Row (250m per)

PM

Strength

A1. Sumo Deadlift for 5x5 (275 lbs)

A2. Weighted Chin-Up with Fat Gripz for 5x5 (45 lbs)

Reflection

This was my first full week of winter break. I put in several workouts at crossfit inspire and already feel like my conditioning has improved. I did some running but would like to try to increase it and even get a hill sprint workout in my boots at least once a week. I also would like to incorporate more swimming and some heavy bag work. I have to work on my skills and try out my focus WODS often. If I can improve on what I have done here for the next 3 weeks and then hit the ground running both realistically and metaphorically speaking, then I will be ready for my summer training at Quantico. I would like to try to join a crossfit gym in philly too but cannot spend as much as some of them cost.

Before Pics taken 12/20/2010

Side Poses

Front Pose

Analysis

I plan on losing 2 lbs of body-fat per week for 4 weeks which will be hard during these holidays. I will try to get a measurement of my current body-fat. I have to scrutinize everything that I put into my mouth and be consistent with crossfiting almost every single day on top of running and or swimming. I feel confident that I can meet my goals but I have to be very STRICT.

Overhead Squat Brutality

This exercise is hard as hell! I did it in a crossfit WOD on 12/20/2010. I am gonna work on my form and ability on this move. I am going to even try walking with the bar overhead.

December 13-19 Training

Monday

Grace

135 lbs Power Clean and Jerk for 5x6 with 1 min recovery

Tuesday

Strength

Deadlift for 3,3,3,3,3 at 335 lbs (first time deadlifting for a while)

Muscular Endurance

PT Pyramid for TIME

10 pull-ups, 20 push-ups, 30 squats

8 pull-ups, 16 push-ups, 24 squats

6 pull-ups, 12 push-ups, 18 squats

4 pull-ups, 8 push-ups, 12 squats

2 pull-ups, 4 push-ups, 6 squats

4 pull-ups, 8 push-ups, 12 squats

6 pull-ups, 12 push-ups, 18 squats

8 pull-ups, 12 push-ups, 18 squats

10 pull-ups, 20 push-ups, 30 squats

Wednesday

House Training

A1. Overhead Barbell Sit-Up (115 lbs) for (4,5,4)

A2. Deadlift Curl (115 lbs) for (5,5,5)

A3. Close Grip Reverse Floor Press (115 lbs) for (30,30,30)

Thursday

Running

4 min on, 2 min off, 5 min on, 2 min off, 6 min on

Strength

A1. Deep Front Squat for 3,3,3, at 185 lbs

A2. Weighted Pull-Ups with re-grip for 3,3,3 at 70 lbs

Friday

off

Saturday

Strength

Wtd Vest Pull-Ups for (50 total reps)

Muscular Endurance

3 Rounds for time of:
115lb Push Press 12 reps
115lb Back Squat 21 reps

Sunday

Muscular Endurance

4 rounds (about 1 min rest between rounds)

Ball Shots for 30 reps

Farmers FAST Walk for 200 m (2x50 lbs kettlebells)

Reflection

This was exam week so I was pretty busy preparing for everything. I will increase training volume and frequency but monitor my recovery. I have about a month of winter break and I am ambitious in the improvements that I intend to accomplish in my fitness. I have goals below.

Sunday's Workout (12/19/2010)

Training Goals to March 2011

• Grace: 30 reps of 135 lbs Clean and Jerk
  

Completion Time: under 3 min (aiming for 10 reps a min)

• Cindy: 5 pull-ups, 10 push-ups, 15 squats in 20 min AMRAP
  

    Rounds Completed: 20+

• Fights Gone Bad: 20 lbs Wall Balls, 75 lbs SDHP, Box Jump, 75 lbs Push-Press, C2 Rower for 3 Rounds with 1 min recovery
  

    Total Reps (not including C2): 360+ (30 reps per exercise per round)

• Karen: 150 Wall Ball Shots 20 lbs for TIME
  

  Completion Time: under 7 min (aiming for 25 reps a min)
  

• Improve body composition
  
• Deadlift 1RM: 375 lbs
  
• Weighted Pull-Up 1RM: 90+ lbs
  
• Wide-Grip Pull-Ups MAX REPS: 20+
  
• 800 m sprint in boots for 2:20 –
  
• 3 mile run in 19:30 –
  
• Skills to work on
  
  • Kipping
    
  • barbell snatch
    
  • Overhead Squat
    
  • running
    
  • ring muscle-up
    
  • hand stand push-up
    
  • double under
    
  • swimming
    

 

PLAN OF ATTACK

Crossfit: I have completed a month at CrossFit Inspire and have learned a lot and improved much. I will check out CrossFit Center City to see if I can train there. I will also crossfit in the dungeon possibly with other motivated Marine Options and Marines a couple times a week and once or twice on my own. I will work on these WODs trying to complete all of them or a version of them at least once a week. Work on crossfit skills as well as conditioning and strength. Form and technique are important.

Strength: Wendler 5-3-1-Deload. I will do 3-5 sets focusing on the deadlift, push-jerk, bench press (fat gripz), overhead squat, and weighted pull-ups. I will work on this for a couple of months while also trying to implement some heavy squats with a barbell. I will work on my Handstand push-up and pistol squat. I would like to do some kettlebell strength work focusing on Turkish Get-Ups.

Olympic: From my experience at Inspire I learned a great deal of Olympic stuff and I plan to work on my Power/Squat Clean and Power Snatch/Squat Snatch with a barbell.

Running: Run outdoors at least twice a week. Run on the treadmill a few times a week. Focus on intervals longer, medium, and short. And implement longer runs every once and a while sometimes once a week.

Trail Running: Run in boots up hills and on natural soil. Focus on sprints of varying distances and times.

Swimming: Get in the pool a few times a week. Learn how to improve strokes. Incorporate PT into swimming. Try to use fins swimming underwater.

EAT CLEAN: 90% of the time. Focus on Lean Meats and Vegetables. Try to eliminate dairy mostly. Eliminate grains and legumes completely. Peanut Butter is a legume so I will substitute with almond butter.

Recovery: Monitor recovery by judging how the body feels and taking time off when overly sore/tired. Foam Roll.

Body Composition: Eat clean mostly paleo diet. The Primal Blueprint is where I will be getting my info for diet. CARDIO: run, bike, swim, box, ski, hike, ect.

Trail Running Season

I got to get ready to run in my boots and on the trails. I will get some quality training in the elements and in the dirt this winter break. Pictured is me with the Marine Options of UPENN NROTC and GySgt Edwards. (Feb 2010)

THIS IS SPARTA!!!!

70 LBS PISTOL SQUAT

December 6-12 Training

Monday

Isometric Holds

8 rounds

30 sec wall Plank (feet on wall near handstand height)

30 sec Plank

30 sec Squat Hold

30 sec Plate Front/Lateral Hold (10-20 lbs)

30 sec Leg Raise Hold

30 sec break

Strength

100 lbs kettlebell One Arm Power Row for 5,4,3,2,1 (switching arms without stopping)

Tuesday

Indoor Track

Muscular Endurance

10 rounds

10,9,8,7,6,5,4,3,2,1 burpee Broad Jumps

30 sec Row

Rest for as much as necessary between rounds

Swimming

40 min

Wednesday

Power

Power Clean and Jerk for 5 reps for 6 sets (135 lbs) with 1 min recovery

Muscular Endurance

5 rounds

15 wall balls (20 lbs med ball)

10 Hanging Leg Raises

21-15-9

Rings Dips

Ring Inverted Row with feet on elevated box

House Training

A1. 95 Barbell Overhead Sit-Ups 9,10,10

A2. 95 Barbell Deadlift Curl 10,10,10

B1. 95 Barbell Skull Crushers (5 reps) then 40 close grip bench press for 2 sets

B2. Leg Raise Resisted Throws for 40 reps

Thursday

off

Friday

Pull-Ups

Pull-Up Pyramids 2,4,6,8,10,12,14 (change grips each time) with 20 ab exercise reps

Bodybuilding

A1. Bench Press for 3x10 at 165 lbs (1^st set a 185 lbs)

A2. Front Squat for 3x10 at 135 lbs

A3. Bent Over Barbell Row for 3x10 at 95 lbs

With no rest

B1. Pull-Ups 2,4,6,4,2

B1. Bench Press with 165 2,4,6,4,2

Saturday

off

Sunday

Muscular Endurance

10,9,8,7,6,5,4,3,2,1

Pull-Ups

Double Kettlebell Swing

Ring Dips

Reflection

I was fighting off an illness and felt sluggish this week so I did not get any running in. I am disappointed in myself and I must increase running next week and continue with it. I cannot afford to lose fitness in running. I must improve!

November 29-December 5 Eating Log

Monday

Meal 1

8 oz Organic Chocolate Milk

6 oz grilled chicken breast

Meal 2

Half of zucchini soufflé (120 cals)

3 strips of bacon

1 Banana with Organic Peanut Butter and a glass of organic milk

Meal 3

Half of zucchini soufflé (120 cals)

6 oz grilled chicken breast with barbecue sauce

Meal 4

Strawberry/Banana Protein Shake (20 g of whey)

Meal 5

1 Natural Hot Dog (140 cals)

1 serving of grilled vegetables (zucchini/yellow peppers)

Tuesday

Meal 1

6 oz organic chocolate milk

3 Organic Eggs

3 Turkey Sausage Links

2 Cups Organic Broccoli

Meal 2

6 oz grilled chicken breast with little barbecue sauce

Meal 3

Banana Peanut Butter Protein Shake (40 grams of Whey)

Meal 4

Half a spinach soufflé (120 cals)

1 Natural Hot Dog (140 cals)

Snack

2 small blocks of 72% dark chocolate

4 oz of Organic Milk

Meal 5

Blueberry/Peaches Smoothie

90% Lean Beef with 2 cups of Organic Broccoli

Wednesday

Meal 1

Peanut Butter Banana Protein Shake (20 g Whey)

Meal 2

3 Turkey Sausage Links

Half of spinach soufflé (120 cals)

6 baby carrot with red pepper hummus

Glass of Organic Chocolate Milk

Snack

2 small blocks of 72% dark chocolate

4 oz organic milk

Meal 3

Small hot chocolate

1 natural hot dog (140 cals)

Meal 4

90 % lean beef

6 oz organic chocolate milk

Meal 5

Blueberry/Peach Protein Shake (20g Whey)

Meal 6

1 serving of Organic Peanut Butter

6 oz of Organic Milk

Thursday

Meal 1

3 Organic Eggs

2 Turkey Sausage Links

Meal 2

6 oz grilled chicken breast with little barbecue sauce

1 Serving of baby carrots and hummus

Meal 3

8 oz organic milk

A couple of servings of trail mix (peanuts/chocolate pieces, raisins)

Meal 4

Pastrami Soup with Grilled Chicken

Meal 5

Steak, Mushroom and onions

Friday

Meal 1

2 servings of trail mix

2 glasses of organic milk

Meal 2

Peanut Butter/Banana Protein Shake (20 g Whey)

Meal 3

Big Romaine Grilled Chicken Salad (tomatoes, gorgonzola, balsamic vinaigrette)

Meal 4

1 Natural Hot Dog (140 cals)

Meal 5

1 Cheeseburger and trail mix

4 beers/2 saki bomb

November 29-December 5 Training

Monday

Muscular Endurance

(Drop Sets) doing one weight with each exercise until failure then dropping the weight for first set

A1. Wide Grip Pull-Ups with 40 lbs, 20 lbs, Body Weight (BW)

A2. Ring Dips 40, 20, BW

A3. Pistols 35, 20, BW

B1. Chin-Ups with 30 lbs, 10 lbs, BW

B2. Ring Dips 30, 10, BW

B3. Double Kettlebell Swings 2x45 lbs for 10 reps

PT Pyramids with 10 sec additional rest for each superset

C1. Wide Grip Pull-Ups for 1,2,3,4,5,6,7,8

C2. Ring Dips for 1,2,3,4,5,6,7,8

Tuesday

Strength

1. Thruster 3-3-3-3-3 at 155 lbs
   

7 rounds

15 push-ups

5 pull-ups

5 dips

15 double crunches

Wednesday

Off

Thursday

Muscular Endurance Pyramids

A1. Super Wide Grip Pull-Ups (1,2,3,4,5,6,7,8,9) then chin-ups (8,7,6,5,4,3,2,1)

A2. Ring Push-Up Flyes (1,2,3,4,5,5,6,7,8,9) then ring push-ups (8,7,6,5,4,3,2,1)

A3. Double Kettlebell Swings 2x45 lbs (1,2,3,4,5,6,7,8,9) then one-arm swings (8,7,6,5,4,3,2,1)

Rowing

10 intervals of 1 min on 1 min off (3 min recovery in between intervals 5 and 6)

Friday

Strength

A1. Front Box Squat for 1x5 at 225 lbs

A2. Close Grip Bench Press for 5x5 at 205 lbs

Saturday

Muscular Endurance

110 TOTAL Pull-Ups (wide grip/chin-up) with 25 Double Crunches in between sets (11x25)

Pull-Ups for 11x10

100 Ring Dips

Ring Dips for 10x10

Sunday

24 min group crossfit

Rowing for 1 min (meters)

Sit-Ups for 1 min

20 lbs wallball for 1 min

Rest for 1 min

repeat

Reflection

I did not do any running this week which is a disappointment. I must run atleast 3-4 times a week and ideally everyday. I got some decent training volume in and I went to crossfit inspire for the first time. I think that I am gonna make some good improvements there over winter break. I will try to get some running sessions in this week. Possibly in the in door track. I would like to do some solid strength training this week.

Nov 15-21 Training

Monday

Running

1 mile

Muscular Endurance

A1. Pull-Up Pyramids for 1,2,3,4,5,6,7,8,9,10,11,11,10,9,8,7,6,5,4,3,2,1

A2. Ring Push-Ups for 2,4,6,8,10,12,14,16,18,20,22,22,20,18,16,14,12,10,8,6,4,2

A3. Reach Crunches for 20 reps

Tuesday

Off

Wednesday

Strength

A1. Weighted Pull-Ups for 2x3 at 58 lbs (kettlebell + 5 lbs plate)

A2. Weighted Ring Dip for 2x3 at 58 lbs

Thursday

Off

Friday

PFT (274)

Saturday

Off

Sunday

½ Marathon in 1 hour 49 min

 

Reflection

I took much rest this week in prep for the PFT. I did not do as well as I wanted to on the PFT. I only got 17 pull-ups. I MUST GO WIDER IN MY PULL-UPS BECAUSE OF MY LONG ARMS. I need to crossfit more while still working on strength. With the upcoming breaks from ROTC, I will be training more frequently and more intensely. I will do more track runs focusing on 800 m distances and incorporating lower body exercises in unison with these sprints to make my body use to sprinting through fatigue.

Nov 8-14 Training

Monday

2x800 m sprints

Muscular Endurance/Strength

A1. Pull-Ups for 5 x MAX REPS

A2. Front Box Squat for 5x3 reps at 225 lbs

B1. Weighted Ring Dip for 3x5 at 45 lbs

B2. Barbell Curl for 3x5 at 85 lbs

Tuesday

Muscular Endurance

Pyramids

Pull-Ups 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Ring Push-Ups 2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,4,2

Running in Boots

200-800 m sprints for 5 miles

Wednesday

Marine Corps Birthday Run

Pull-Ups for 4 sets of drop sets (40 lbs,20 lbs,BW) rep-ing out to failure [40 lbs high for 5 reps)

Barbell Press/Push Press for 3x5 at 135 lbs

Thursday

off

Friday

CFT (295/300)

2:42 min 800 m sprint

87 ammo can lifts (hand froze and lost grip)

2:13 min maneuver under fire with missed grenade

Strength and Endurance

Weighted Pull-Ups with 53 lbs kettlebell for 4,4,4,3,3 reps

40 inch Elevated Ring Push-Ups for 20,18,15,10 reps

Saturday

Strength

A1. Weighted Pull-Up/Chin-Up for 5,5,6,5,4 with a 45 lbs kettlebell

A2. Weighted Ring Dip for 5,5,6,5,4 with a 45 lbs kettlebell

A3. Thruster for 5,6,6,5,5 with 135 lbs

Muscular Endurance

Pyramid up to 9 reps with 10 sec additional rest per rep after superset

B1. Pull-Ups (body-weight)

B2. Ring Dips (body-weight

Sunday

Off

Reflection

This is a good week of training. I should have gotten more running in but have been low on time. I have the PFT next Friday and I hope that my hard training has paid off.

Nov 1-7 Training

Monday

Pull-ups for 4 sets of MAX reps

Tuesday

Muscular Endurance

Pull-up Pyramids (up 10 and down)

Rest 10 seconds for each pull-up

Strength

A1. Front Squat for 3x5 at 185 lbs

A2. Elevated Ring Push-Ups for 3x20

Wednesday

Pull-ups for 7 sets working on different grips (wide, close, pinky chins) for 63 total reps

Running

1 mile fartlek and then stadium stairs

Convict Conditioning

A1. Weighted Pistols for 2x2 at 70 lbs

A2. Handstand Hold for 1 min 10 sec, 50 sec

Crossfit WOD

For 10 rounds (in 18 min)

20 push-ups, 20 squats, 20 crunches

Thursday

Pull-Ups for 100 reps with 11 reps per set

Friday

No rest

A1. Pull-ups for 4 MAX Sets

A2. 3 Rope Climbs

A3. 100 reps ammo can lift

Saturday

Running

Pyramid Intervals of 5 min, 4 min, 3 min, 2 min with 2-3 min recovery

Fun with Rings

B1. Ring Dips for 20, 15, 10, 5

B2. Ring elevated Inverted Row for 20, 15, 10, 5

Sunday

Rest

Reflection

This was a decent week in training. I did nothing extraordinary but I did pull-ups frequently which I build on in the upcoming weeks. I am also going to implement more pull-up strength work. I will do more running the next week and prepare for my Combat Fitness Test by training in my boots. I would also like to clean up my diet by limiting carbohydrates. I need to include more lower body strength work and convict conditioning as well.

October 25-31 Training

Monday

PT

Running

1 mile run in 5 min 50 sec (I would have been faster but I had to run around many people)

Recover for 1 min

MAX Push-ups for 85 reps (chest was sore from dips yesterday)

MAX Crunches for 105 reps

Tuesday

Running

10 miles
in 1 hr and 23 min

Wednesday

800 m sprint in 2 min 49 sec (boots and utes)

Thursday

Muscular Endurance

15-12-9

• Clean Push-Press at 115 lbs
  
• Pull-Ups
  
• Box Jump
  
• Ring Dips
  

Friday

Pull-ups 2xMAX reps

Saturday

100 Pull-Ups

    In sets of 10 with 25 reps of abs in between and 1 mile total run in btwn

Sunday

Half Marathon in 1 hr 46 min and 20 sec

October 18-23 Training

Monday

Muscular Endurance

Push-Up Drill

2 min, 1 min, 30 sec

Crunch Drill

2 min, 1 min, 30 sec

A1. MAX Pull-ups for 3 sets (17,13,10) fatigued from previous PT

A2. MAX Elevated Ring Push-Ups for 3 sets (20,15,10)

3x400 m with 30 squats in between rounds

Tuesday

Squat Climb

As fast as possible:

175 pound Back squat, 10 reps

15 ft Rope Climb, 5 ascents

155 pound Back squat, 20 reps

15 ft Rope Climb, 4 ascents

135 pound Back squat, 30 reps

15 ft Rope Climb, 3 ascents

115 pound Back squat, 40 reps

15 ft Rope Climb, 2 ascents

95 pound Back squat, 50 reps

15 ft Rope Climb, 1 ascent

Running

2x1.5 miles with 3 min recovery (2^nd interval easy)

Wednesday

Death Relay: Suicides with body-weight exercises in between (push-ups, squats, mountain climbers, lunges, burpees)

Thursday

Off

Friday

PFT

16 pull-ups (very poor performance and I have no clue of why I did so badly)

105 crunches in 2 min

3 mile run in 19 min 50 sec (a personal record!)

Saturday

Off

Sunday

Running

8 ½ mile run (in 1 hour 10 min)

PT Pyramids

Pull-ups: 1,2,3,4,5,6,7,8

Crunch Reach: 5,10,15,20,25,30,35,40

Dips: 20,18,16,14,12,10,8,6

Kettlebell Snatch: 20,18,16,14,12 then swings

Swings: 10,8,6

Reflection

A good training week but I felt weak and I could not perform pull-ups like I normally do. I am not sure what it is but I will up the frequency of my pull-up training sessions and will monitor fatigue. I will focus on pull-up quickness on the decent and the slight kipping with the feet on the way up. I have to pick up running frequency in preparation for the half marathon next Sunday on Halloween. I did phenomenally well on the 8 ½ mile run around Kelly Drive. I completed it in about 1 hour and ten minutes.

October 11-18 Training

Monday

Off

Tuesday

PT

Pyramids (12,10,8,6,4,)

185 lbs Bench Press

Pistols

Pull-Ups

115 lbs Power Clean

Rest

10 Pull-ups

Wednesday

Convict Conditioning

A1. Handstand Hold for 3x1 min

A2. Double Swings for 3x10

Core

(use the amount of time it took to complete set for recovery)

Plank Drill

1:15 min, 1 min, 45 sec, 30 sec, 15 sec, 30 sec, 45 sec, 1 min, 1:15 min

Thursday

Weighted Pistols for 3x1 with 70 lbs

Friday

20 lbs Cindy

for 7 rounds then drop weight and complete 3 more rounds

5 pull-ups

10 push-ups

15 squats

Saturday

Muscular Endurance

21-15-9-6-3

Ring Dips

Lateral Jump Squats

Convict Conditioning

MAX Lever Push-ups for 10 reps

Crunches

2 min for 97 reps with crappy leg hold

Reflection

I need to increase running frequency!!!

October 4-7 Training

This week I will be leaving for the field exercise on Friday where I will be hiking many miles and running the obstacle course.

Monday

PT

MAX Push-Up Drill

2 min, 1 min, 30 sec

MAX Crunch Drill

2 min, 1 min, 30 sec

Track Sprints

3x800 m

Convict Conditioning

A1. Hand Stand Hold 45 sec, 45 sec, 45 sec

A2. Pistols with 20 lbs vest (with 10 lbs counterbalance) for 3x7

Core

1 min plank, 1 min rest, 45 sec plank, 45 sec rest, 30 sec plank, 30 sec rest, 15 sec plank, 15 sec rest, `30 sec plank, 30 sec rest, 45 sec plank, 45 sec rest, 1 min plank, done

Tuesday

Strength

A1. Wide Grip Pull-Ups for 5x5 at 45 lbs

A2. Box Front Squat for 5x2 at 210 lbs

Muscular Endurance

15-12-9 (finished in 10 min)

Power Cleans 135#

Front Squats 135#

Burpees

Wednesday

Off

Thursday

20-15-10-8-6-4-2

Pull-Ups

Hanging Knee Raises

Ring Elevated Push-Ups

Friday-Sunday

Marine Field Exercise

September 27-October 3 Training

(all pull-ups on thick bar focusing on wide grip)

Monday

12 min of kettlebells swings, lunges, and push-up drops

Convict Conditioning

1. 50 lbs Pistols 2x5

2. One Arm Push-Ups for 8 and 7 reps

Tuesday

Muscular Endurance

Front squat/Push press/Thruster

"Miss Fisher"

10x Front squat/10x Push press/10x Thrusters/2x Chest to bar pull ups/2x Box jumps/2x burpees

8x Front squat/8x Push press/8x Thrusters/4x Chest to bar pull ups/4x Box jumps/4x burpees

6x Front squat/6x Push press/6x Thrusters/6x Chest to bar pull ups/6x Box jumps/6x burpees

4x Front squat/4x Push press/4x Thrusters/8x Chest to bar pull ups/8x Box jumps/8x burpees

2x Front squat/2x Push press/2x Thrusters/10x Chest to bar pull ups/10x Box jumps/10x burpees

Wednesday

3 mile hump with 45 lbs pack

Thursday

Strength and muscular endurance

A1. Wide Grip Pull-Ups for 19 and 15 reps, extremely wide pull-ups for 9 and re-grip for 5 pull-ups, pinky touching chin-ups for 10 reps

A2. Push-Ups for 2x60

B1. MAX Deadlift for 365 lbs

B2. Standing Barbell Press for 2x1 at 150 lbs

C1. Ring Dips for 17 reps

C2. Ammo Can Lift for 100 reps in 2 min

Rode bike for about 6-8 miles

Pistol Squats for 12 reps per leg

Friday

Running

7 mile run (on treadmill)

Steve Cotter One-Arm Kettlebell Circuit (50 lbs)

(each arm for 13 reps) with 30 sec of rest in between exercises

• Swings
  
• Shoulder Press
  
• One Racked Arm Squat
  
• Clean
  
• Snatch
  
• Overhead Squat
  
• Side Bend
  
• Lunge
  
• One Legged Deadlift
  
• Clean and Press
  
• Bent Over Row (23 reps per arm)
  
• Sumo Deadlift Upright Row
  

Saturday

PT Pyramids

10 pull-ups, 20 push-ups, 30 squats

8 pull-ups, 16 push-ups, 24 squats

6 pull-ups, 12 push-ups, 18 squats

4 pull-ups, 8 push-ups, 12 squats

2 pull-ups, 4 push-ups, 6 squats

4 pull-ups, 8 push-ups, 12 squats

6 pull-ups, 12 push-ups, 18 squats

8 pull-ups, 16 push-ups, 24 squats

10 pull-ups, 20 push-ups, 30 squats

Fights Gone Bad

For 1^st round 20 reps, 2^nd round 15 reps, 3^rd round 10 reps each exercise with 1 min recovery between rounds

• 20 lbs wallball shots
  
• 75 lbs sumo deadlift high-pull
  
• 20 inch box jump
  
• 75 lbs push press
  
• C2 Rower
  

Ring Dips for 19 and 15 reps

10 foot to bar, 5 straight leg raises, 5 knee raises

Rode bike for 6-8 miles

Sunday

Running

10x1 min intervals with 30 sec to 1 min recovery

Cycling

6 miles

Reflection

This was a solid week of training. I wanted to get more running in but was busy. I will build on this week but still allow for recovery in preparation for the field exercise. I am going to focus on pull-up endurance and try some Olympic exercises out.

September 13-18 Training

Monday

A1. 20 lbs vest pistols with 10 lbs counter balance for 3x5

A2. Hand Stand Push-Ups for 3x3

Tuesday

3 mile run

PT

Cindy Deadlift at 205 lbs

Core

Plank for 2:15 min and 2 min

Wednesday

Strength

A1. Weighted Dip for 4x2 at 117.5 lbs
A2. Front Squat for 4x3 at 195 lbs

B. Hand Stand Push-Up for 3x5

Thursday

Running

60 min run

Endurance

300 total push-ups (4x50)

Strength

3x10 reps (per leg) pistol squats with 10 lbs counter balance

Friday

Strength

A1. Weighted Pull-ups for 4x2 at 75 lbs

A2. Front Squat for 4x2 at 205 lbs

Core

Plank for 2:20 min

Saturday

Running

2x5 min sprint (2 min recovery), 4x1 min sprint (1 min recovery)

September 6-11 Training

Monday

Running

55 min run

Tuesday

2-a-day PT

Morning

PT

Strength

A1. One-Arm Push-Up with good form for 3 sets of 6,5,4 reps

A2. Deadlift 335 lbs for 3x3

Endurance

(5 Rounds for 5 reps each)

B1. 135 lbs Thruster:

B2. 35 lbs Pull-Ups

(5 Rounds for 5 reps each)

C1. 115 lbs Thruster:

C2. 25 lbs Pull-Ups

Afternoon

Endurance

Barbell Complex for 2x10 at 95 lbs

• Sumo Deadlift High Pull
  
• Push-Press
  
• Overhead Squat
  
• Bent Over Row
  
• Front Squat
  
• Back Squat
  
• Stiff Legged Deadlift
  

10,8,6,4,2 and then 9,7,5,3,1 (95 lbs)

• Sumo Deadlift High Pull
  
• Push-Press
  

Wednesday

Running

2 miles

Thursday

REST

Friday

3 mile run

Strength

A1. 50 lbs pistol squat for 4x3

A2. Hand Stand Push-Ups 4x3

B1. Weighted Pull-Ups 4x3 at 70 lbs

B2. One Arm Barbell Press 3x4 at 70 lbs

Endurance

10 rounds with no rest of Cindy

5 pull-ups

10 push-ups

15 squats

Core

3x20 ab roller

Reflection

This was a good week of training. I would have liked to have trained more on Thursday and/or Saturday but could not because of either being busy or having to rest up for the 3 mile run that I ran to motivate someone. I will build on this week's endurance runs, crossfit workouts, and strength.

August 30-September 4 Training

Monday

PT

6 Rounds of 20 lbs Vest Cindy

5 pull-ups

10 push-ups

15 air squats

Tuesday

51 min run

PT

Strength

350 lbs deadlift for 4x1

One-Arm Push-Up for 3x(5,4,3) with feet close focus on form

Endurance

95 lbs thruster with 2 min recovery (22, 16, 10 reps)

Wednesday

PT

Pyramids up

Pull-ups up to 1,2,3,4,5,6,7,8,9,10

Crunches up to 5,10,15,20,25,30,35,40,45,50

Dips up to 2,4,6,8,10,12,14,16,18,20

C2 Rower for 5x3 min sprints with 2 min recovery

Thursday

1,2,3,4,5,6 min sprints with 2-4 min recovery (total of 21 min of running fast)
Friday

REST DAY

Saturday

Tabata Run on treadmill at 12% incline for 4 rounds (20 on, 10 off)

Tabata Row for 4 rounds

PT

Strength

Push Press (slow negative) for 3x2 at 155 lbs

Wtd Pull-Ups for 3x2 at 70 lbs

Conditioning

10,8,5,3,2,1

Deadlift (275 lbs)

Bench Press (185 lbs)

Pull-Ups

Reflection

This was a solid week of running, conditioning, and strength training. If I could just keep building on this week and continue to make improvements on my strength and endurance through PT and running then I will be in good shape. I have to just be consistent, push the envelope, and test myself regularly with break through workouts.

August 23-28 Training

Monday

Running

45 min Run (short walk breaks)

Strength Training

Weighted Vest (20 lbs)

Lever Push-Ups on Rings 3x3

Pistols 3x3

Conditioning

Weighted Vest (20 lbs)

5 rounds of Cindy, Rest and repeat for 10 total rounds

5 pull-ups

10 push-ups

15 squats

Tuesday

Off

Wednesday

Off

Thursday

Conditioning

Cindy

(20 Rounds in about 24 minutes)

5 pull-ups

10 push-ups

15 squats

Friday

Running

5x2 min 20 lbs Vest Sprints with 2 min recoveries

Strength

A1. 20 lbs Vest + 25 lbs Plate Pistols 3x2

A2. 20 lbs Vest Ring Dips 3x(10,9,8)

A3. Double Kettlebell One-Arm/One Leg Deadlift 3x5 (2x50 lbs)

B1. Double Kettlebell Swing 2x7 (2x50 lbs)

B2. 20 lbs Vest Ring Handstand Push-Up 2x10

B3. 20 lbs Vest Lateral Jump Squat 1x20

Core

3 MAX Plank Holds (2 min, 1:30, 1 min)

Saturday

Strength

A1. Deadlift 5x1 (345 lbs)

A2. Weighted Dips 5x1 (115 lbs)

B1. Front Squat 5x1 (195 lbs)

B2. Weighted Pull-Ups 5x1 (75 lbs)

Conditioning

21-18-15-12-9-6-3 reps

75 lbs sumo deadlift high-pull

75 lbs push press

Reflection

This was a pretty good week of training. It was interrupted on Tuesday and Wednesday as well as part on Thursday for the urinalysis test I had to take. I was unable to workout because of it. Next week I start school and I will be getting my pt and run workouts in. I am looking forward to a VERY solid semester of training for a half marathon, improving my 5K, and becoming a PT wizard.

Crossfit Progressions

TX. Fran (21,15,9)

95 lbs Thruster

Pull-Ups

X1. Endurance Workout 1:

(5 min recovery)

95 lbs Thruster: 3x25

Pull-Ups: 3xMAX REPS

X2. Endurance Workout 2:

115 lbs Thruster: 3x10

20 lbs Pull-Ups: 3x10-12

X3. Endurance Workout 3:

(5 Rounds for 5 reps each)

135 lbs Thruster:

35 lbs Pull-Ups

X4. Strength Workout:

Push-Press: 5x5 or 6x2-3

Front Squat: 5x5 or 6x2-3

Wtd Pull-Ups: 5x5 or 6x2-3

TY. Cindy (20 min AMRAP)

5 pull-ups, 10 push-ups, 15 squats

Y1. Endurance Workout 1:

PT Pyramids

10 pull-ups, 20 push-ups, 30 squats

8 pull-ups, 16 push-ups, 24 squats

6 pull-ups, 12 push-ups, 18 squats

4 pull-ups, 8 push-ups, 12 squats

2 pull-ups, 4 push-ups, 6 squats

4 pull-ups, 8 push-ups, 12 squats

6 pull-ups, 12 push-ups, 18 squats

8 pull-ups, 16 push-ups, 24 squats

10 pull-ups, 20 push-ups, 30 squats

Y2. Endurance Workout 2:

20 lbs Vest for 5 rounds of Cindy then recover (optional). Repeat for 10 total rounds

Y3. Strength Workout:

Use 35 lbs plate for 5 rounds of Cindy with 1 min recovery btwn rounds

TZ. Fights Gone Bad

(3 rounds for 1 min each with 1 min recovery)

• 20 lbs Wall-Ball Shots or 4 count flutter kicks

• 75 lbs sumo-deadlift high-pull

• 20 inch box jump or jump squat

• 75 lbs push-press

• C2 Row or 4 count mountain climbers

Z1. Endurance Workout 1:

1. 75 lbs sumo-deadlift high-pull 3x2 min

2. 75 lbs push-press 3x2 min

3. 150 Wall Ball Shots or 3x2 min 4 count flutter kicks

4. C2 Row 3x3 min

Z2. Endurance Workout 2:

Complete Rounds for 30 sec and add 5-10 sec per workout

Z3. Strength Workout 1:

Complete Rounds for 30 sec with 20 lbs vest and use 115 lbs barbell

Z4. Strength Workout 2:

Complete 10 reps with 20 lbs vest and use 135 lbs barbell (add weight each workout)

Kettlebell Workouts

CK. Steve Cotter (complete 10+ reps of each) with one kettlebell

• Swings

• Shoulder Press

• One Arm Squat

• Clean

• Snatch

• Overhead Squat

• Side Bend

• Lunge

• One Legged Deadlift

• Clean and Press

• Bent Over Row 2xreps

• Sumo Deadlift Upright Row

K1. Any Workout with 1 Kettlebell

K2. Any Workout with 2 Kett

Chera PT Formula

Warm-Up

Foam Roller, Dynamic Stretching, Plyometrics (jump squat/clap push-up)

Strength

2 Strength Exercises (1 free weight/1 bodyweight)

Focus on Barbell: Front Squat, Deadlift, Push-Press, Thrusters, Olympic Lifts

Focus on BW: Pistols, Weighted Pull-Ups/Dips, One-Arm Push-Ups, Handstand

Conditioning

Crossfit/kettlebell circuit/combat conditioning

Focus on Crossfit: Fran, Cindy, "Fights Gone Bad" WODs (Workout of the Day)

Focus on Kettlebell: Snatches, Farmers Walks, Clean & Jerk

Stability

3 Sets of 1 Core Exercise

Focus on Core: Plank, Side Plank, Bridge, Ab Roller, Hanging Leg Raise

 

Summary: This is my fall 2010 blueprint of fitness that does not include running, cycling, rowing, and swimming that I will be doing in addition to 3-4 personal PT workouts. I will be focusing on endurance but I will be including strength and stability to complement my conditioning sessions. Strength and stability will provide a strong foundation for endurance training as well as prevent injury.

August 16-21

Monday

Fartlek Run: 15 sec fast run, 75 sec slow jog for 25 min

PT

7 Rounds of Descending Pyramid (20 lbs vest) for 7,6,5,4,3,2,1 and then complete the same without vest

• Ring Pull-Ups
  
• 1 Kettlebell Thruster (both sides)
  
• Push-Up
  

Tuesday

PT

7 Rounds of Descending Pyramid (20 lbs vest) for 7,6,5,4,3,2,1 and then complete the same without vest

• Ring Dips
  
• Kettlbell Snatch (per side)
  
• Lateral Jump Squat (both sides)
  

Ring Lever Push-Ups 2x5 (per side)

100 pull-ups throughout day

Heavy Bag 60:60 for 10 rounds

Ab Ripper X (339 Ab Exercises)

Wednesday

Run for 30 min

Thursday

Cycling for 90 min

YMCA

"Fight Gone Bad!"

2 and a half rounds of: (1 min each with 5 min recovery between rounds)

Plank

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Friday

3xMAX Reps Pull-ups (18,17,17)

Saturday

Run for 40 min

PT Pyramids
Pull-ups 10,8,6,4,2,4,6,8,10 and Push-Ups 20,16,12,,8,4,8,12,16,20 and Squats 30,24,18,12,9,6,9,12,18,24,30

Reflection

I feel like this week was a success. I got in three runs and one long bike ride. The runs were to help build my endurance which I will be increasing in the coming weeks. The PT workouts were hard and I feel like I am approaching 20 dead-hang chin above bar pull-ups. I just have to try to work my diet to get leaner while ramping up running as well as doing pull-ups frequently and sometimes at max effort. I will focus on 3 main crossfit wods: cindy, fran, and fights gone bad. I will do a variation of strength and endurance workouts that mimic these wods and contain different variables in order to achieve the outcome of a better time, amount of rounds, or reps. These wods are tests of overall body endurance and strength. I will also test my running often to push myself to the next level. I am looking forward to starting the fall off strong and raising the bar.

August 9-14 Training

Monday

Running

Fartlek for 20 min (30 sec sprint/90 sec jog)

Strength and Conditioning

6 Rounds of Descending Pyramid (20 lbs vest) for 6,5,4,3,2,1 and then complete the same without vest

• Ring Pull-Ups
  
• 1 Kettlebell Thruster (both sides)
  

6 Rounds of Descending Pyramid (20 lbs vest) for 6,5,4,3,2,1 and then complete the same without vest

• Ring Dips
  
• Kettlebell Snatch (both sides)
  

Tuesday

Rowing

2x5 min intervals

Cindy Thruster

5 Thrusters (115 lbs)

5 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

6 Thrusters (115 lbs)

4 Rounds of Cindy

7 Thrusters (95 lbs)

3 Rounds of Cindy

8 Thrusters (95 lbs)

2 Rounds of Cindy

Wednesday

REST for Urinalysis

Thursday

Strength

A1. Deadlift for 4x2 (335 lbs) (3 reps first set)

A2. Bench Press 4x2 (245 lbs) (3 reps first set)

Conditioning

3 rounds for time:

10 pull-ups

20 push-ups

30 squats

Friday

Running

3 min sprint/2 min rest, 2 min sprint/1 min rest, 1 min sprint/1 min rest, 2 min sprint

Saturday

Kayaking for 1 hr

Wedding

Convict Conditioning

A1. Pistols 4x6

A2. One-Arm Push-Ups (feet shoulder width) 3x3

B. Bridge Practice 3x6 sets

August 2-7 Training

Rules:

• Always complete running/rowing/cycling workout before doing strength and conditioning session
  
• Try to give time between cardio workout and s&c session
  
• Sleep by 11 PM, wake by 7 AM every day (except Friday or Saturday)
  
• CROSSFIT ENDURANCE
  
• Paleo Diet (lean meats, infinite fruits and vegetables)
  

Monday

Running

Fartlek for 20 min (sprint 30, jog 90)

Strength and Endurance

1 set of max reps of ring pull-ups (17 reps) and ring dips

5 rounds (20 lbs vest, and 5 rounds (without vest)

• Ring Pull-Ups for 5,4,3,2,1 reps (per side)
  
• Pistols Rolls for 5,4,3,2,1 reps (per side)
  

5 rounds (20 lbs vest), and 5 rounds (without vest)

• Ring dips for 5,4,3,2,1 reps (per side)
  
• Squat lateral box jumps for 10 reps
  

Conditioning

• 3 min snatch test (60 snatches)
  

Tuesday

Cindy Deadlift

For Time: (24 min)

5 Deadlifts (205 lbs)

5 Rounds of Cindy (5 Pullups/10 Pushups/15 Air Squats)

6 Deadlifts

4 Rounds of Cindy

7 Deadlifts

3 Rounds of Cindy

8 Deadlifts

2 Rounds of Cindy

9 Deadlifts

1 Round of Cindy

Wednesday

REST

Thursday

Pyramid Body Up (11 reps terminated after pull-ups)

Pull-Ups

Elevated Pistol/Supported Pistol

Body Weight Bench Press (195-175 lbs)

Friday

Strongman Training at Iron Sport Gym: 475 lbs tire flips, sled drags, 88 lbs kettlebell swings

Saturday

Running

5x3 min intervals (rest 1 min on intervals 1,3,5 and 2 min on 2,4)

Reflection:

This was a pretty good week of training. I was incredibly fatigued on Wednesday and did not complete an endurance run as planned. Next week I will make sure that I do the Wednesday run. I had a lot of fun at the strongman gym and will be going there again in a couple weeks. I decided to start training for a triathlon as well as the ½ marathon. Next week I will build on this weeks' training sessions with a little bit more volume and intensity.

 

 

 

 

 

July 26-31 Training/Diet

Monday

Nutrition: Low Carb

Fitness

Fartlek Run for 20 minutes (sprint 30 sec/jog 90 sec)

Upper Body Kettlebell and Gymnastic Ring Session

A1. Chin-Ups on Rings 4 sets (15,11,11,10)

A2. Kettlebell Alternating Floor Press 4 sets (10 per side)

A3. Push-Up Burpees 1x10

B1. Ring Dips 4 sets (15,13,12,10)

B2. Kettlebell Alternating Row 4 sets (20,20,20,20)per side

B3. Ab Roller 3 sets (15)

C1. Push-Ups with feet in Rings at chest height 3x(20,20,15)

C2. Kettlebell Push-Up Burpees 3x5

Tuesday

Nutrition: Low Carb

Fitness

C2 Rower: 6x3 min intervals (Rest 1 min on intervals 1,3, 5 and rest 3 min on intervals 2,4)

Wednesday

Nutrition: Low Carb

Fitness

Full Body Double Kettlebell/Vest Circuit

I just stringed together a series of exercises together to get a workout in. I worked out with American badass Jon Marziale.

Thursday

Nutrition: Low Carb

Fitness

Full Body Gym Session

A1. Sumo Deadlift (225 lbs) 3X10

A2. One Arm Push-Up (feet close, good form) 3x4

A3. One Arm Grab Chin-Up 3x3 (re-grab in between reps)

A4. Hanging Leg Raise Scissor Kick 3x30 reps

10 Rounds of 5 reps:

B1. 135 lb Thruster (first 5 sets), 135 lb Front Squat (last 5 sets)

B2. Pull-Ups

Sunday

Ab Ripper X

Glute Ham Developer 3x10

Reflection

This was a very busy week of hanging with friends, moving out, exams, and driving to New Jersey. I did not get much cardio or as much pt as I wanted. Starting back again, next week it will be top priority to get cardio in first by getting up early. And eating right will be paramount. I will eat lots of lean meats, fruit, and vegetables which I will grill up some of them in advance. I will implement more crossfit type workouts within my training.

July 19-23 Training/Diet

Monday

Nutrition: High Carb

Fitness

Upper Body Kettlebell and Olympic Ring Session

A1. Chin-Ups on rings (13,10,10,7) reps

A2. Sitting Alternating Double Press 4x5 reps

B1. Ring Dips (12,10,9) reps

B2. Renegade Row 3x5 reps

C1. Shoulder Push-Ups (feet in rings) (15,15,9) reps

C2. Double Overhead Walk for 3x20 yd

D. Ring (lockout) Knee raises 3x5 reps

Tuesday

Nutrition: Low Carb

Wednesday

Nutrition: Low Carb

Fitness

Lower Body Gym Session

A. Front Squat (185 lbs) 6x2

Kelly Drive Run: 5 min interval and 3 min interval with 2 min recovery, 4x1 min intervals with 1 min recovery

Thursday

Nutrition: High Carb

Fitness

Upper Body Gym Session

A1. Jerk (165 lbs) 6x3 (2 reps after first set)

A2. Weighted Pull-Up (65 lbs) 6x3 (2 reps after first set)

B1. Weighted Dip (115 lbs) 4x2

B2. BW T-Bar Pull-Up 3x7 (per side)

C1. Plank one arm cable row 2x20

Friday

Nutrition: Low Carb

Fitness

Lower Body Kettlebell Session:

Steve Cotter Double Kettlebell Workout for 2 circuits

• Double Kettlebell Front Squat (10 reps)
  
• Single Bell Good Morning (10 reps)
  
• Double Kettlebell Single Leg Deadlift (5 reps per side)
  
• Elevated Kettlebell Pistol (4,2)
  
• Rack Lunge (10 reps per side)
  
• Double Swing (5 reps)
  

Reflection

I did not get much cardio in this week but will increase it significantly next week.

July 12-18 Training/Diet

Monday

Nutrition: Low Carb

Fitness

Jump Rope: 10 rounds of 1 min on : 1 min off

Sprints: 30 min total of 30 sec sprints/90 sec walk, and then jog for about a mile

10 minute 50 lbs Kettlebell Snatch Test (170 snatches completed) with a goal of 200

Tuesday

Nutrition: Low Carb

Strength Training:

A1. Wall Headstand Hold 3x (1 min) with 2 min goal

A2. Straight Bridges (backward Push-ups) 3x40 (goal)

B1. One-Arm Push-Up (feet together with good form) for 3x2

B2. Pistol Jump 3x2

C1. 20 lbs vest Pistol 2x2

C2. 20 lbs vest One Arm Plank Hold 2x40 sec

Jump Rope Sprints: 10 rounds 1 min on : 1 min off

Wednesday

Nutrition: Low Carb

Fitness

Wtd Vest Stair Sprints: Sprint 1 floor/walk 1 floor (8 floors x 5)

Push-Up/Squat Jump Pryamid up and down (1 up 10 down 1) rest then complete 10 rounds of 10 push-ups and 10 jump squats

Jump Rope Sprints: 10 rounds of 30 sec sprints with 30 sec rest

Thursday

Nutrition: Low Carb

Fitness

Strength Training

A1. One Arm Pull-up with wrist grab for 3x2 reps

A2. One Arm Push-up (good form with feet close together) 3x3 reps

B1. Speed Deadlift of 50% max (185 lbs) 5x3

B2. Standing Push Press 5x3 (155 lbs)

C1. Front Squat 3x3 (175 lbs)

C2. Speed Bench Press of 50% (135 lbs) 3x3

D1. Hanging Leg Raise Lift (10 lbs) 2x reps

D2. Plate Weight Transfer 2x8 reps

*Skipping Rope in between sets

Hurricane Sprints: 20 total min, 10% incline, 20 sec sprints, 12.5 MPH MAX

Friday

Nutrition: High Carb

Rest day

Saturday

Nutrition: High Carb

Rest Day

Sunday

10K Obstacle Course Race

Reflection

Overall, it was a pretty solid week of training. I did tear my hands up really bad on the snatch test. I have to work on not gripping the bell as hard on the way down, I believe. After running the 10K race it is obvious that I have neglected my endurance running training. I will be increasing endurance training significantly. I will include steady state, tempo, and fartlek running as well as swimming/rowing into my training. I will be tweaking my training as a whole.

Training Tools

These are my favorite training tools that I use to increase my strength, speed, endurance, power, and body composition.

1. Body-weight

Favorite exercises: pull-up, pistol (one legged squats), one-arm push-up, plank, hanging leg raise

2. Kettlebell

Favorite exercises: snatch, swing, clean & jerk, row, farmers walk

3. Barbell

Favorite Exercises: deadlift, shoulder press, front squat

(in the picture: a Marine overseas rigged a bunch of scraps to create a barbell)

July 5-10 Training/Diet

Monday

Nutrition: Low Carb

Fitness

Off

Tuesday

Nutrition: Low Carb

Fitness

(AM) Strength Training:

A1. Pull-Ups 3 x max reps (19 reps, 12 reps, 11 reps)

A2. Clean and Side Press 3x3 (75 lbs)

B1. Incline Dumbbell Press 4x3 (75 lbs) with 5 plyo push-ups

B2. T-Bar Row 4x3 (4x45 lbs)

C1. Hanging D-Bell Raise 2 sets (5 lbs)

C2. Plank One Arm Cable Row for reps 2 sets

Wednesday

Nutrition: Low Carb

Fitness

Kettlebell Downward Pyramid Sprints: 10 One Arm Clean and Jerks (each arm) then sprint for 40 yd, 9 Clean and Jerks then sprint 40 yd, 8 reps sprint 40 yd, 7 sprint…1 clean and Jerk.

~1-2 min rest between sets

Thursday

Nutrition: Medium Carb, No fat

Fitness

(AM) Strength Training:

A1. Elevated Deadlift 6x2 (335 lbs) had to go down in weight after 2 sets

A2. Barbell Standing Military Press 5x2 (145 lbs) had to go down in weight after 3 sets

B1. Wtd Towel One-Arm Pull-Up 3x3 (middle of towel) with 35 lbs

B2. Wtd One-Arm Push-Up 3x3 (other arm extended on bench for support) with 35 lbs

B3. Neck extension for 3x10 (3 plates)

C1. Elevated weighted pistols 2x2 (60 lbs)

C2. Foot to Bar Hanging Leg Raises 2x15 reps

C3. Kneeling Rope Twist 2x10 (each side)

Hurricane Sprints: 20 min total, 10%, 12.0 MPH MAX, 20 sec

Friday

Nutrition: Low Carb, low fat

Fitness

5 rounds: Jump Rope for 2 min, 10 kettlebell snatches then overhead walk 20 yds, switch arms and repeat, 10 kettlebell Rack Lunges then rack walk 20 yds, switch arms and repeat.

Saturday

Nutrition: Medium Carb

Fitness

5x10 pull-ups

3x10 of one-arm lever push-ups

3x10 of assisted pistols

50 total mini resistance band assisted pull-ups

2x50 short bridges

4x10 ab wheel rollouts

6 rounds of 30 Power Punches on 85 lbs heavy bag

Reflection

All in all a pretty good week of training. I did not get to do as much sprints/running/cardio that I wanted to do. I will go out of my way to make that top priority next week. I also was not as strict on clean moderate eating as I want to be. IMPROVEME OR DIE!

June 28-July 3 Training/Diet

Monday

Nutrition: Low Carb

Fitness

Strength Training:

A1. Deadlift for 6x2 (335 lbs)

A2. Speed Jump Rope (about 1 min)

B1. Standing Military Press for 5x3 (135 lbs)

B2. Neutral Weighted Pull-Ups for 5x3 (55 lbs)

Tabata Downward Rower (C2): Tabata for 20 second sprints/10 second rest for 10 total minutes, lowering the resistance one increment each minute

Tuesday

Nutrition: Low Carb

Fitness

Sprints: 30 seconds sprint/90 seconds walk for 30 total minutes

Steve Cotter One-Arm Kettlebell Circuit (each arm for 11 reps)

1. Swings
2. Shoulder Press
3. One Arm Squat
4. Clean
5. Snatch
6. Overhead Squat
7. Side Bend
8. Lunge
9. One Legged Deadlift
10. Clean and Press
11. Bent Over Row (22 reps per arm)
12. Sumo Deadlift Upright Row

Wednesday

Nutrition: Low Carb

Fitness

Bike Ride Sprints

Nick Tumminello Unilateral Farmers Walk Kettlebell Circuit

1. Carry kettlebell in one hand at side, walk for 20 yards then perform 10-12 single leg/single arm Romanian Deadlifts, switch hands, walk back then repeat with other arm
2. Carry Kettlebell in one hand at side, walk for 20 yeards then perform 10-12 single arm rows, switch hands, walk back then repeat with other arm
3. Carry kettlebell in racked positon in one arm, walk for 20 yards then perfomr 10-12 lunges, switch hands, walk back then repeat with other arm
4. Carry kettlebell overhead in one arm, walk for 20 yards then perform 10-12 split jerks, switch hands walk back then repeat with other arm

I did 2 sets of this, then I completed 30 total clean and military presses alternating every 10 reps, and 10 snatches for each arm. My hands were wet and they got torn up. I am working on not gripping the kettlebell as hard at certain points in the lift to avoid blisters and wearing my hands out.

Ab Ripper X

• 350 ab/core repitions for 25 reps an exercise

Thursday

Nutrition: Medium Carb

Fitness

Speed Sprints: 30 minutes of sprints focused on speed as opposed to conditoning (sprints are shorter and recovery is longer)

Friday

Nutrition: High Carb

Fitness

Strength Training:

A1. Weighted Pull-Ups 5x5 (50 lbs) reduced load by a little in subsequent sets

A2. Weighted Dips 5x5 (100 lbs)

B1. Overhead Squat 5x5 (115 lbs)

B2. Bench Press with Chains 5x5 (145 + 2x chains)

C1. Elevated Weighted Pistol 2x5 (45 lbs for first set, 35 lbs for 2nd set)

C2. Windshield Wiper 1x8 (per side)

C3. Plank Weight Transfer 1x6 (per side, 4x10 lbs)

Hurricane Sprints: 10% incline, 15 minutes total, 20 second sprints, 12.5 MPH MAX Speed

Saturday

Nutrition: Medium Carb

Fitness

Kettlebell Circuit for 10 rounds: 10 one arm kettlebell swings (per arm), 10 alternation medicine ball push-ups

Overall Reflection

This week was a pretty good week of training. I had little going on and had plenty of time to focus on training. I felt pretty strong and lean.

June 20-26 Training/Diet

This week I was unable to train very often because of summer school exams. I got a few good training sessions in none the less.

Monday

Nutrition: Low Carb

Fitness

Sprints: 30 seconds on, 90 seconds off for 30 total minutes

Kettlebell Workout:

One-Arm Snatch upward pyramids

1 rep, 2 rep, 3 rep, 4 rep, 5 rep, 6 rep, 7 rep, 9 rep, 10, rep

One-Arm Swing downward pyramids

9 rep, 8 rep, 7 rep, 6 rep, 5 rep, 4 rep, 3 rep, 2 rep, 1 rep

Tuesday

Nutrition: Low Carb

Fitness

Strength Training:

A1. 35 lbs one arm push-ups for 2x3 (one arm extended on box for balance)

A2. 35 lbs one arm towel pull-up for 2x3 (high up on towel)

B1. Pull-up upward pyramids (1 rep, 2 rep, 3 rep... 9 rep)

B2. Bodyweight Bench Press upward pyramids (up to 9 reps at 195 lbs)

B3. Elevated pistol one legged squat upward pyramids (up to 9 reps with 5 lbs counterbalance)

Saturday

Fitness

Swing/Pull-Up downward pyramid

A1. Pull-Up for 10 rep, 9, rep, 8 rep.. 1 rep

A2. Kettlbell One-Arm Swing for 10 rep, 9 rep, 8 rep... 1 rep


Reflection

Unfortunatley, I was so busy this week and was unable to train as much as I wanted. But I think that I probably needed a small break from training both mentally and physically. I will go out on an all out assault next week to make up for the recovery time that I had.

Gear that I will own!

40 lbs V-FORCE Vest (Short/Narrow)



I will be using this vest for PT (physical training) for all body-weight exercises as well as stair sprinting. I will be getting it in the short, so that it will not restrict my breathing and the fullcrum effect will make it harder. I will also be going with a narrow shoulders vest so that I can perform pull-ups and overhead movements without the vest getting in my way.















EXF Gymnastic Rings


I will use these rings for various pull-ups, dips, leg raises, push-ups, and anything that I can think of. I have a DVD called "Ultimate Upper-Body" by Steve Maxwell, where various ring exercises are performed. It is just amazing the versatility that rings have. I will be working on the muscle-up and I hope to be able to do one within a few months of working with the rings.

Another 50 lbs Kettlebell

There is a lot that I can do with the 50 lbs kettlebell that I already own but having another one would be even better. Having just the one, I can only really work on conditioning but the 2nd one would allow me to work on strength. Here is a pic of Steve Cotter who is a world renowned martial artist and strength and conditioning instructor specializing in everything kettlebells. I have learned a lot from him.





2 x 50 lbs Resistance Band

I will be using these bands either by themselves or I will step on them while lifting a kettlebell or barbell for increased resistance without having to add weight to the bar.

30 foot Agility Ladder

I will use this agility ladder to increase my foot speed (which has never been very good). will even do some kettlebell drills while moving through this ladder. Such as swings while shuffling through the ladder.


Harness

When using a harness, I will either attach a resistance band or rope to, and I will drag kettlebells, a friend, or just attach it to a door.

June 14-19 Training/Diet

Monday

Nutrition: Low Carb

Fitness

Sprints: 30 seconds on 1 min 30 off. For 30 minutes total.

8 rounds of Combo Heavy Bag, 2 minute rounds, 1 minute rest

Steve Cotter Kettlebell one-arm Circuit: 30 sec rest in btwn sets, 10 reps each side

1. Swings
2. Shoulder Press
3. One Arm Squat
4. Clean
5. Snatch
6. Overhead Squat
7. Side Bend
8. Lunge
9. One Legged Deadlift
10. Clean and Press
11. Bent over Row (20 reps)
12. Sumo Deadlift Upright Row (High Pull)

Tuesday

Nutrition: Higher Carb

Fitness

Strength Training:

A1. 20 lbs One Arm Push-Ups 3x5

A2. 20 lbs One Arm on bar, other on towel (wrapped around bar) Pull-Ups

B1. Elevated Sumo Deadlift 4x2 (315 lbs)

B2. Weighted Dips 4x3 (110 lbs added)

B3. Hanging Windshield Wiper 3x8 per side

C1. Elevated Pistol Squat 3x3 (55 lbs added)

C2. Strap Knees to elbows 2x25

Hurricane Sprints:

20 minutes Total Time for 20 seconds sprints, at 10% incline, 11.5 mph max speed

Wednesday

Nutrition: Low Carb

Fitness

• 31 reps burpee pull-ups
• ring dips 5x10 with jump rope for rest

Thursday

Nutrition: Higher Carb

Fitness

Strength Training:

A1. 30 lbs One Arm Push-Ups 3x3

A2. T-Bar Row 4x3 (4x45 lbs plates+25 lb plate)

B1. Bulgarian Barbell Squat 5x5 (135 lbs)

B2. One Arm Dumbbell Press 2x2 (80 lbs) and 1x3 (75 lbs)

B3. Hanging Knee Raise Negative Leg Lower 3x10

C1. T-Bar Pull-Up 2x6 (per side)

C2. One Arm Snatch 2x2 (70 lbs)

C3. Plank weight transfer 2x3 (4x10 lbs plates)

Hurricane Vest Sprints:

20 minutes total time for 20 seconds sprints, at 10% incline at 10.5 mph max speed

Friday

Off

Saturday

Fitness

Boxing: 5 rounds Power Punches, 5 rounds of 2 minute combo punches

Steve Cotter Kettlebell one arm Circuit: rest with jump rope, 10 reps each side

Completed just as in Monday's workout but with jump rope and more speed

Fitness Gear I own

• 50 lbs Kettlebell

I use my kettlebell 2-3 times a week for mostly combat conditioning type circuits. I have noticed a huge improvement in my conditioning, power, and endurance since using my kettlebell. I use both hands for swings and sumo high-pulls but as I get stronger I am doing more single limb movements as well. I will be purchasing another 50 lbs kettlebell very soon.

• Aero Speed Hyper Performance Jump Rope

I use this US Olympic endorsed jump rope during my strength training sessions to keep the heart rate up in between sets while still allowing my muscles to recover. I jump side to side, forward and backward, and with one leg at a time. I try something new and challenging each time I use it.

• 85 lbs Heavy Bag and Stand

I hit the heavy bag at least 2x a week. I often focus on throwing power puches for 5 rounds of 30 seconds. And then 5 rounds of 1 minute speed punches. I have been working on my combos for 2 minute rounds and working up to 10 rounds. Once I reach that goal with ease, I will increase the round length to a professional 3 minutes.

• Gold's Gym 20 lbs Weighted Vest

I have been using this vest for a while. I do body-weight circuits and run stairs with this vest. It can really rack up the intensity and make everything harder. But when the time comes to take the vest off, everything becomes easier. I will be purchasing a 40 lber very soon...

• Monster Mini Bands (25 lbs each)

These are great to add on to light weights to make it feel much more difficult. The further that the weight is pressed or pulled it gets heavier. These bands can even be used on their own by attaching them to a door handle or something. I am upgrading to 50 lbs a piece bands.