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.