Train Hard to Get Lean

holdfast

Morning
Run 5km

Evening
KB
Double Military press 3x5
Double Row 3x5
Double KB Squat 3x5
Windmill 3x5
Double Swing 3x15

TRX inverted row, squats, sit ups
21,18,15,12,9,6,3

foam roll and stretch (need to be more diligent on this part)

diet
Carbs: 297gm 38%
Protein: 201gm 27%
Fat: 124gm 36%
total cal 3074

Rest day tomorrow

holdfast

Friday
morning

pulls ups 4X4
double unders ( finally a break through)
clean, snatch and OH squats practice just 20kg oly bar
5 X 3
turkish get ups 1X3 ea
Windmill 1X3ea

afternoon
SLDL 100kg X 8 X 5rds
Thrusters 45kg X 8 X 5rds
Dips 8 X 5rds
OH lungs 20kg X 5rds
SB jackknife 15 X 4rds
Plank 30 sec 4 rds
boxing 1:15 sec on 45 sec off for 5 rds

Diet
yesterday
Carbs: 370gm 38%
Protein: 204gm 24%
Fat: 164gm 41%
total cal 3530

today (so far)
Carbs: 349gm 45%
Protein: 165gm 23%
Fat: 121gm 37%
total cal 2925

holdfast

Sat
climbed Carrantuohill 6 hours, it will do instead of a metcon

eat like a carb eating horse.5000 cals

holdfast

Mon 16 Aug 2010

Afternoon
16KB`s
Double clean and press 5 X 3
Double squat 5 x 3
Renegade row 3 X 3
Windmill 3 X 3
Swings 15 X 3

Oly practice technique
Snatch
20 X 5 X 3
clean
20 X 5 x 3
OH Squats
20 X 5 x 3
Skipping DU practice
total 30mins

Evening
split squats 12.6 X 8 X 5ds
one arm row 32kg X 16 X 5rds
Band pulls 20 X 5rds
GHR 8X 5 best effort
side bends 29kg X 30 X 4rds
Weight sit ups 20kg X 20 X 4rds

boxing 1:15 sec on 45 sec off for 5 rds

Diet

Carbs: 316gm 39%
Protein: 177gm 24%
Fat: 137gm 40%
total cal 2988

Transform

holdfast wrote: »

Mon 16 Aug 2010

Afternoon
16KB`s
Double clean and press 5 X 3
Double squat 5 x 3
Renegade row 3 X 3
Windmill 3 X 3
Swings 15 X 3

Oly practice technique
Snatch
20 X 5 X 3
clean
20 X 5 x 3
OH Squats
20 X 5 x 3
Skipping DU practice
total 30mins

Evening
split squats 12.6 X 8 X 5ds
one arm row 32kg X 16 X 5rds
Band pulls 20 X 5rds
GHR 8X 5 best effort
side bends 29kg X 30 X 4rds
Weight sit ups 20kg X 20 X 4rds

boxing 1:15 sec on 45 sec off for 5 rds

Diet

Carbs: 316gm 39%
Protein: 177gm 24%
Fat: 137gm 40%
total cal 2988

well done on some super sessions and love the nutrition breakdown also!!

holdfast

today
Warm up

KB 16kg
TGU 1X3
Double clean & press 5 X 3
Double Clean & squat 5 X 3
Double Row 5 X 3
Double swing 10 X 3


300 workout with 16kg KB
25 sit ups
50 snatches
25 push ups
50 burpees
50 swings
50 clean press
50 mountain climbers

diet
Carbs: 255gm 34%
Protein: 166gm 24%
Fat: 147gm 47%
total cal 2801

holdfast

Yesterday

Morning Run 5Km 30mins 140bpm ave heart rate. An easy run out, enjoying a forest trail along the coast.

Evening

TRX 10 inverted rows
12kg dumbell thrusters
AMRAP 20 mins 16 rds

Deadlift 110kg Ladder
got to six but the cracking in my knee was disturbing. I have been getting a pain on the top of knee when going up stairs. Did not want to push it so left off


diet
Fat 152gm 42%
Carbs% 372gm 44%
Protein 165gm 20%

fitday does not seem to keep with 100% been the max percent, but instead 106% :eek:

holdfast

KB 16kg
TGU 2X3
Double clean & press 5 X 3
Double Clean & squat 5 X 3
Double Row 5 X 3
Double swing 10 X 3

3 KB swings
6 push ups
9 squats
5 rds of 3mins working an 2 mins rest. 25 complete rds

knee giving trouble i have not been able to train since wed.Getting better

diet
carbs 334gm 41%
fat 135gm 42%
protein 172gm 24%

holdfast

Went for a 20mins swim in the sea. Felt good and took me back to my tri days . The doms were brutal today, did not foam roll or stretch after yesterday. lesson learnt.


26mins of 20KB and skipping session. 40secs on and 20secs.

16KB`
Renegade row 5X3
Double Military press 5X3
Double Row 5X3
Double KB Squat 5X3
Windmill 3x3
Double Swing 3x15

holdfast

Monday
step ups 32kgx8X5
one arm row 32kgx8x5
bicep 15kgx4x10
v ups 20x4
SB knee tucks 15x4
db bench 30kgx8x4
calf raises 20kgX 25x4

Tuesday

16kg Kb
Double C&P 5x5
Double Squat 3x5
Double Row 5x5
Snatch 5x10/10

30 mins skipping and KB exercises 40secs on 20 secs off

Thursday

20kg KG and skipping for 10mins. DU got five in a row (with SU) but without missing great

16kg kb
double clean and press 3 X 5
Renegade row 3 X5/5
double clean squat 3x5
windmill 3x3/3
Double swing 3x10

20kg kg swings, box hops(became step ups after knee pain), sit ups, 2mins skipping
21,15,9

right knee is giving me jib, went to phsyio and the knee cap is off line so have a bit of rehab to do.

holdfast

Friday

Burgener warm up
snatch, OHS and clean with bar

16kg KB`s
Double clean and press 3 X 5
Double Squat 3 X 5
Pull up 3 X 5 ( turned out to be jumping pull ups)
Double swings 3 X 10

Tabata 20kg KB
Snatch and high pull

Saturday

30mins of skipping, BW exercises and KB exercises. Working 40 secs on 20 sec off

evening

lunges 5X10 (knee still giving trouble so just BW)
dips 5 X 8
Renegade Row 16kg X 4 X 8
Plank 30 secs
Finished 20 reverse curls, 2 sit up, working down on RC and up on SU to 2 reverse curls and 20 sit ups.

holdfast

Monday

16kg KB
30 snatchs
1000m row
30 snatch
1000m row

TRX and Double 16kg KB
TRX one leg squat 2 X 10/10 + Clean and Press 2X5
TRX Inverted rows 2 X 10 + Clean and Squats 2 X5
TRX IYT 2 X 5 + Swings 2 X 10
TRX Chest press + Windmill 2 X 5

run 5mins on treadmill

Evening
squats 100kgx8X5
one arm row 32kgx8x5
bicep 15kgx4x10
v ups 20x4
SB knee tucks 15x4
db bench 30kgx8x4
calf raises 20kgX 25x4




Tuesday

5km run easy 26mins

80kg deadlift and pull up (jumping) tabata 8 rds each

holdfast

Wed

afternoon

1000m row

20mins kb and skipping

3 TGU each side

evening
12 rds of 2 mins
54kg farmer walk 50m
24kg Kb 1 swing ladder (add 1 each rd)
2 burpee ladder (add 1 each rd)

blew up in rd 10 and just forgot gymboss demands and work through till end

holdfast

Saturday

lunges 32kg X 5X10
dips 5 X 8
Renegade Row 16kg X 4 X 8
Plank 30 secs
Finished 20 reverse curls, 2 sit up, working down on RC and up on SU to 2 reverse curls and 20 sit ups.


Sunday
amrap in 15mins
Deadlift 80 x 5
push up 10
skip 1 min
8 rds


hit the punch bag 1:15 on 45 secs off 5 rds

holdfast

Monday

16kg Kb
Double C&P 5x5
Double Squat 3x5
Double Row 5x5
Snatch 5x10/10

25mins 16kg kb and skipping 40 sec on 20 secs off


Tuesday

afternoon 30mins cross trainer

Squats 100kgx8X5
one arm row 32kgx8x5
bicep 15kgx4x10
v ups 20x4
SB knee tucks 15x4
db bench 30kgx8x4
calf raises 20kgX 25x

holdfast

Last wed

20mins on treadmill

7 rds of
5 24kg KB swings
7 one arm rows 24kg kb
20 kg OH lunges
1 min skipping

Monday

20mins on treadmill
15mins on cross trainer

evening
band pulls 20
reverse lunge 16kg kb 4X8
one led deadlift 24kg kb 4 X8
C&P 24kg kb 4 X 8
plank 40 secs 4 rds
mt climbers 4 X 20
bicep curls 16kg 4X10

Tuesday

10mins skipping and 20kg kb session

followed by 300kb workout with 20kg
25 sit ups
50 snatchs
25 push ups
50 swings
50 burpees
50 C&P
50 mt climbers

holdfast

Thursday

16kg kb and trx

trx lateral lunges 2X10 es
trx lunges 2X10 es
trx ham curls 2X10
trx chest press 2X15
trx oh squats 2 X10

kb 2 X 30 swings
2 X2 es windmills

Saturday

Negative pull ups 4 X 4
TGU 4 X1es

10 X 100m sprints


evening
16kg kb`s
Double Row 3X5
Double clean and press 3 X5
Double clean and Squat 3 x 5
double swings 3 X10
Du practice till i have five done anyway for 4 sets

clean practice 30kg 4X4
L-sits 4X10secs

foam roll and stretch

holdfast

monday

16kg kb
3X20 swings
3X20 squats
3X20 figure eight
3X20 low lunge
3X2 TGU right side
3 X 30secs plank
3X2 TGU left side
3X20 push ups
3X 10 snatch right
3X20 sit ups
3X10 snatch left
3 X 10 burpee



evening
4X8X100kg squats
4X8 TRX press up
4X15 TRX leg curls
4X8 One arm rows (each side)
4X20 mt climber
4X6 IYT TRX
4X30secs plank

wed
16kg kb
3X20 swings
3X20 squats
3X20 figure eight
3X20 low lunge
3X2 TGU right side
3 X 30secs plank
3X2 TGU left side
3X20 push ups
3X 10 snatch right
3X20 sit ups
3X10 snatch left
3 X 10 burpee

evening
band pulls 20
reverse lunge 16kg kb 4X8
one led deadlift 24kg kb 4 X8
C&P 24kg kb 4 X 8
plank 40 secs 4 rds
mt climbers 4 X 20
bicep curls 16kg 4X10

24kg kb
10,8, 7----1 swings
1,2,3

---

10 burpee

holdfast

Friday

30mins swim, I was drowning ungracefully around 800m plus. I was trying to keep up with this young wan, she kicked my ass. Need to get back in the pool

Saturday

3 X 30 secs jumping pull ups

16kg KB double clean and press 2 X 12
16kg KB Double squats 2 X 12

16kg KB single snatch right hand 6 X 20 secs
Skipping (DU practice really coming on now) 6 x 60sec
16kg KB single snatch left hand 6 X 20 secs

4 X 5 X 40kg Power cleans

36mins running, hard hilly session felt good.

holdfast

Monday

Double clean and press 3 X 8
Double Squat 3 X 8
Double Renegade Row 3 X 8
Double Snatch 3 X 8
Double Swing 3 X 8

1000m row

25mins of skipping/kb exercises, working 40secs and 20sec off

Evening
4X8X110kg squats
4X8 TRX press up
4X15 TRX leg curls
4X8X24kg One arm rows (each side)
4X10X16kg bicep curls
4X30 mt climbers
4X40secs plank



one min skipping X 3
Tues
10mins treadmill
20mins cross trainer

Wed

Double 16kg KB (wish they would buy 20kg and 24kg at work)

Double clean and press 3 X 6
Double Squat 3 X 6
Double Row 3 X 6
Double Snatch 3 X 6
Windmill 3 X 3/3
Double Swing 3 X 6
one min skipping X 3

Snatch,OH squats and clean 5X3X30kg

10mins on both treadmill and cross trainer each

Helen
400m
21 Kb 24kg swing
12 jumping pull up
14:06

holdfast

Monday

evening
band pulls 4X20
reverse lunge 10kgX 4X8/8
one led deadlift 24kg kb 4 X8
C&P 24kg kb 4 X 8
plank 40 secs 4 rds
mt climbers 4 X 20
bicep curls 16kg 4X10

5 rds of 1:15 on and 45 sec off of hitting the punch bag


afternoon
10mins crosstrainer
16kg kb
3X20 swings
3X50 skips
3X10/10 clean
3X20 squats
3X20 fig 8
3x20 lunges
3X3 tgu left
3X30 sec plank
3X3 tgu right
3X 20 push ups
3X10 snatchs right
3X20/20 side plank
3X10 snatchs left
3X10 burpee

holdfast

Tues

2km row 7:45mins
20mins on cross trainer

Mobility Wod squat for 10mins and beginner mobility drill from steve maxwell. felt great the next day, as i had a small bit of scatica for the pasted few weeks


wed

5rds of 30 secs each ex
Double 16kg KB clean and press
Double 16kg KB squat
16Kg TGU
16Kg KB snatch rhs
skip
16Kg KB snatch RHS


Friday

Helen 12:45

16kg KB Military press 3x5
16kg KB Double Row 3x5
16kg KB Double KB Squat 3x5
Windmill 3x5
Double Swing 3x15
10 DU

holdfast

today

10X100m sprints

evening

4X8X110kg squats
4X8 TRX press up
4X15 TRX leg curls
4X8X29kg One arm rows (each side)
3X10 Mt climbers
3X6 IYT TRX
3X40secs plank

holdfast

Monday

16kg kb
3X20 swings
3X50 skips
3X10/10 clean
3X20 squats
3X20 fig 8
3x20 lunges
3X3 tgu left
3X30 sec plank
3X3 tgu right
3X 20 push ups
3X10 snatchs right
3X20/20 side plank
3X10 snatchs left
3X10 burpee

Today
Jack Bauer scaled
With a 16 KG Kettlebell and 60KG barbell
3 KB Swings, 21 Sumo deadlift high pulls
6 Swings, 18 SDLHP
9 Swings, 15 SDLHP
12 Swings, 12 SDLHP
15 Swings, 9 SDLHP
18 Swings, 6 SDLHP
21 Swings, 3 SDLHP


16kg KB Military press 2x5
16kg KB Double Row 2x5
16kg KB Double KB Squat 2x5
Windmill 2x5
Double Swing 3x10


Evening

band pulls 4X20
reverse lunge 16kgX 4X8/8
one led deadlift 24kg kb 4 X8
C&P 24kg kb 4 X 8
Barbell chops 4X10/10
mt climbers 4 X 20
bicep curls 16kg 4X10

I am letting myself down by lack of dicipline with my diet and wish they would get 20kg and 24kg at work:mad:.

holdfast

Monday

16kg KB Military press 2x5
16kg KB Double Row 2x5
16kg KB Double KB Squat 2x5
Windmill 2x5
Double Swing 3x10


16kg kb
3X20 swings
2X50 skips
2X10/10 clean
2X20 squats
2X20 fig 8
2x20 lunges
2X3 tgu left
2X30 sec plank
2X3 tgu right
2X 20 push ups
2X10 snatchs right
2X20/20 side plank
2X10 snatchs left
2X10 burpee


Evening
4X8X110kg squats
4X10 TRX press up
4X15 TRX leg curls
4X8X31kg One arm rows (each side)
4X10X16kg bicep curls
4X30 mt climbers
4X40secs plank

5 rds of 1:15 on and 45 sec off of hitting the punch bag


Tuesday

30mins crosstrainer ave bpm 145
pilates and mobility in the evening

wed

20kg Kettlebell stacking 3 rds

30 secs C&P e/h 1:00min rest
30 secs C&P e/h, 30 sec swing e/h 1:00min rest
30 secs C&P e/h, 30 sec swing e/h , snatch 30 sec e/h 1:00min rest

modified Crossfit Nicole
5 rds 2:00mins skipping, max push ups and inverted rows.

Skipping was a killer in the shoulders after all the pressing in the KB routine. Forgot to time it.

holdfast

Monday

evening
7X7X120kg squats
4X8 TRX press up
4X15 TRX leg curls
7X7X32kg One arm rows (each side)
4X20 mt climber
4X7 IYT TRX
4X30secs plank

5 rds of 1:15 on and 45 sec off of hitting the punch bag

Wed

5 rds of
400m run 30 sec rest
6 24kg KB swing, 9 inverted rows, 12 push up, amrap 3 min

5 rds of 1:15 on and 45 sec off of DU practice

worked for 24hrs straight last night and i felt it today in the workout. just did not have the gas and the tank.

holdfast

Need to be more diligent with my training and diet again. Was training sat and bang felt a snap in my neck during push press. It hurt like hell then but it was gone monday.

Monday

evening
7X7X125kg squats
4X15TRX press up
4X15 TRX leg curls
7X7X32kg One arm rows (each side)
4X20 mt climber
4X7 IYT TRX
4X30secs plank

5 rds of 1:15 on and 45 sec off of hitting the punch bag

Tuesday

with a 20kg KB
3X20 swings
2X50 skips
2X10/10 clean
2X20 squats
2X20 fig 8
2x20 lunges
2X3 tgu left
2X30 sec plank
2X3 tgu right
2X 20 push ups
2X10 snatchs right
2X20/20 side plank
2X10 snatchs left
2X10 burpee


Wed

1,2, ---- -- 9,10 snatches 16kg KB LHS & RHS
2,4,

---

18,20 24" box hops


21,15,9
80 kg dead-lift and burpee 7:10

holdfast

Friday
1 WOD
3 rds
2/2 TGU
10/10 Halo
C&P 2 X 16Kg KB X 15
20 sit ups

2nd Wod
Inverted rows 30 secs
C&P 2 X 16Kg KB X 30 secs
Squat 2 X 16Kg KB X 30 secs
Snatch 16kg X 30 secs
Skip 1 min
Snatch 30 secs 16 Kg X 30 secs


Evening

band pulls 4X20
reverse lunge 30kgX 4X8/8
one led deadlift 24kg kb 5X5/5
C&P 24kg kb 5X5/5
L-Sits 20 secs 4 rds
mt climbers 4 X 20
bicep curls 16kg 4X10

holdfast

Monday

evening
5X5X130kg squats
4X8 TRX press up
4X15 TRX leg curls
5X5X32kg Standing One arm rows (each side)
4X20 mt climber
4X7 IYT TRX
4X30secs plank

5 rds of 1:15 on and 45 sec off of shadow boxing

Wed

3 mins max reps skipping, 1 mins rest 5rds

24kg kb swings 1,2,3,

---

,8,9,10
Burpees 10,9,8

---

,3,2,1

A cold is killing me since sat. Squats are coming on, feel there is plenty more in them. Going hopefully push them out over the next couple of months, now that its over a year since my back op.

holdfast

Thursday

30 mins KB training cant even think what it was


Sat

6.4km Forrest run.

Evening

band pulls 4X20
reverse lunge 36kgX 4X8/8
one led deadlift 24kg kb 5X7/7
C&P 24kg kb 5X7/7 (was suppose to be 7 set but my wrist is killing me dont know why! i know sounds bad )
L-Sits 20 secs 4 rds
mt climbers 4 X 20
bicep curls 16kg 4X10