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.