Found a site that better fits my needs, my dear Minions…here is my new URL
New episode coming soon…
Epic Healthy Meal Time: Postworkout Domination!
Minions, many of you know that I am training for a Tactical Strength Challenge as well as HKC. Here is my best recent snatch effort.
Minions, today was a day of much fruitful training. If you didn’t get this earlier, I will be competing in a Tactical Strength Challenge on May 12, which consists of 3 attempts max rep deadlift, max rep pullups, and max snatch in 5 minutes. I trained a little of this today and here is the results:
After warming up a bit on the deadlift, hit 405 for a 3x1 before burning out.
Pullup protocol of 3,2,2,1 done with the greatest of ease
and 125 rep snatch in 5 minutes
As far as mastication goes, here ya go.
Lunch/Preworkout:
- Brown rice with Chicken, Cheddar, and Siracha Hot SAWWWCE
- 3 Burger Patties with Ham, Honey Mustard, Provolone
Dinner/Postworkout:
- Brown Rice with Ham, Cheddar, Soy SAWWWCE, Creole seasoning
- Pork Roast
- Cottage Cheese
As you see minions, today was a day of much picking up and throwing down. Having a cheat meal right now of pizza and soda, with some chocolate milk to follow and then epic fast time.
Minions, 75 days until I go to Exton, PA to try my hand at getting my HKC certification! Sounds like a lot, but I remember when it was day 100 and I first committed to it.
I have been making progress as far as my pullups have been concerned, and can bust out about three in a row now from dead hang, so I’m gonna up my density per week by doing some every day now.
Swings have dramatically improved if and when I really concentrate on my technique, expect a video soon. Did some getups today and they looked pretty good, but punch and crunch needs a little work done.
Diet wasn’t too good to end the week, but I am nailing it down and getting back on track today. To end April in a good way is my goal for right now, with visible progress when I hit the end of school on May 11, which will be day 43. Jeez minions, this has begun to fly by.
I plan on ironing out my technique when I get home with Ryan Toshner at TNT Performance before jetting off to Philadelphia International on June 15th.
Minions, this is some badass conditioning right here. Try it if you dare.
Minions, sorry I didn’t post anything over spring break. The internet has been quite the filthy harlot at home, so nothing I could really do about it.
My spring break was mostly spent at TNT Performance Training in Brookfield, WI with Ryan Toshner (RKC, RKCII, CK-FMS), because I simply think Panama City Beach is overrated for someone who is training for a major fitness certification, that may be just me though. Lot of Turkish Get-ups over the week and I was told that my get-up has vastly improved since the last time that he saw me, so good things to here there. I was also given a pullup protocol that I am throwing in with my workouts right now. Low reps, but over the days that you do it the density is very high.
My diet was a little rocky at times, but ultimately pretty good. My parents love to cook for me when I am at home, and, although they have become more accustomed to me eating on a diet, they still assume some things are good that are not.
I did do 5 full range of motion of chinups from dead hang over break from completely stone cold, and I was really excited! I’m now concentrating a little on my pullups to be over-prepared with those for HKC. Now…onto Day 87!
Day 87 Workout:
I felt like pushing myself a little bit today and brought up an old protocol that I used to enjoy to thoroughly kick my ass: Force Velocity Training. I paired FVT with one of my favorite lifts: The Jerk.
FVT Jerk Protocol: 3x, I go you go
- Heavy Barbell Rack Hold: 10-15 seconds
- Heavy 1 rep Barbell Jerk: 185lbs
- Moderate weight Barbell Jerk: 3-5x with 135lbs
- DBL KB long cycle: 10 reps, 24kg
- Pullups/Chinups: alternating each set, 3 reps
My minion, Liz, thought she would do some Insanity with her friends after my last workout. So, I repaid her with some bodyweight exercise of my own…
- Staggered Bearcrawl Pushups: 40 yards
- Tactical Duck Walk: 40 yards
Food Intake Day 87:
Lunch:
- Romaine Salad w/Egg and Tuna (Olive Oil Dressing) seasoned with granulated garlic, granulated onion, dill, and black pepper
- 4 Burger Patties w/American Cheese with ketchup and mustard
Preworkout Carb Meal
Dinner
All meals eaten with about 32oz of unsweetened ice tea
