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.