Day 7 - Rapping it all up

Rapping it all up.......

 

At the end of the first week I have a much better understanding of the challenge that lies ahead ,I also have a better understanding of how far I can push......

From tomorrow I step my game up and introduce another killer workout idea , This will be the killer of all killers.

Today's kettle bell session

JM

• 100 double 20kg Jerks (big guys 24-26Kgs)
• Go until failure ,Every time you fail place bells on the floor and do.....
• Pushups-Reps Number you did when you failed
• Get up sit-up with strict shoulder press same as pushup reps R+L
• Pick up bells and start Jerking on the number you failed to complete the 100

50 V-ups

 Summary Of week 1  

 

 

BAM week one completed :):)

Day 6 - Strength Legs

Strength Legs

 

 

Nearly the end of week one and still in one piece....... What you will notice that I'm trying to keep all workouts in the 30-45min time frame.

Legs 

• Kettlebell squats - 8 X 10

• Pistol squats - 8 X 5 R+L leg

• Seated leg press - 8 X 10

• MAX HOLD PLANK

• V-ups - 50

Day 5 - Keep on going...

Keep on going......

 

Having nearly completed my first week of training ,Feeling like It went well but still have to step up and lift my game.

Morning KB session

Hole session is double bells

• 24KG double Cleans - 1min
• 20KG double Cleans - 1min
• 16KG double Cleans - 1min
• 16kg Racked walk 50m
• 1min break
• 16kg D cleans - 1min
• 20KG D cleans - 1min
• 24KG D Cleans - 1min
• 24KG racked walked 50m
• 1 min break
• 24KG Jerks 10
• 20KG Jerks 15
• 16KG Jerks 20
• 16 Racked walk 50m
• 1min break
• 16KG LC 20 
• 20KG LC 15
• 24KG LC 10
•  
• 50 - Hanging leg raises

Bam!!!!!!!

Afternoon session

Skipping!!!!!!!!!!

1. 3min Reg pace
2. 1min break
3. 5 Sets of 2min skips 45sec Reg. 15 sec double unders ,45sec Reg. 15 sec double unders
4. 1 min rest
5. 3min Reg pace

Another day dusted

Day 4 - Rain ,Rain go away

Rain ,Rain go away

NEW ADDITION .... A Daily intensity graph

After having two intense training sessions a day since Monday I can feel my body crying out for some R ,R.

I still had a strength session to complete today and instead of  run I went to the gym and stretched.

Knowing when to push and when to sit and take a break is vitality important .

The first week Is a tester .I wanted to be running at about 60% , If I had no injuries and fell prey to sickness then its time to step up next week.

Today was also cold and raining for me this is when my body is the most vulnerable to the two conditions mentioned above so I wasn't two stressed about the stretch session.

Todays strength Workout

Warmup

•  Dealifts 

60kg - 1 Set of 5

130Kgs - 5 Sets of 5

• Pull-ups - 8 Sets of 8 

( If you cant complete the pull-up double your reps that you did not complete and use the seated row at 50% of your body weight)

• Bicep 21s (use Olympic bar)

3 Sets 5,5,5

2 Sets 7,7

 

Second session - Stretch 

Remarks

 Have not been following the diet 100% , will be interesting to see the results at my weigh in on Monday

Day 3 - TIME to SWING

TIME TO SWING............

 

Circuit work

 Double bells , Light,Med, Heavy

• 1min Jerk specific squat - Light
• 1min rest
• 1min Jerk specific squat - Med
• 45 Sec rest
• 1min Jerk specific squat -Heavy
• 30 sec rest
• Racked heavy bells 50m walk

• 1min Jerk specific squat onto toes - Light
• 1min rest
• 1min Jerk specific squat onto toes - Med
• 45 Sec rest
• 1min Jerk specific squat onto toes -Heavy
• 30 sec rest
• Racked heavy bells 50m walk

• 1min Jerk  - Light
• 1min rest
• 1min Jerk  - Med
• 45 Sec rest
• 1min Jerk  -Heavy
• 30 sec rest
• Racked heavy bells 50m walk

• 1min LC  - Light
• 1min rest
• 1min LC  - Med
• 45 Sec rest
• 1min LC  -Heavy
• 30 sec rest
• Racked heavy bells 50m walk

 Guys please don't attempt this if your not familiar with KB work contact me or www.fluxmotion.net/

AFTERNOON FITNESS

PROWLER!!!!!!!!!! about 20mins

Lenghs = 15m
Prowler weight 60kgs

1. 10 lengths ,10 burpees
2. 1min break
3. 8 lengths ,10 burpees
4. 1min break
5. 6 lengths ,10 burpees
6. 1min break
7. 4 lengths ,10 burpees
8. 1min break
9. 2 lengths ,10 burpees

 That's it for today now time for a good sleep

 

 

Day 2 - Hitting the Tar...

Hitting the tar......... 

 

Day 2 Breakdown -Back to basics day

• Strength day Upper body - Push
• Road Run

Second day in , feeling a bit more positive about the event and the training, this first week will be trial and error getting my abcs into gear, I'm starting to get more and more excited because some of the training ideas I will be using are still "NEW"  or "UNHEARD" of.

My training will cover ,I think one of the broadest spectrums of different training ideas and beliefs.

IF YOU DONT LIKE THEM...................

HIT LITTLE RED "X" AT THE TOP RIGHT HAND CORNER OF THIS SCREEN :)

GYM -Tuesday Morning

• JM + Warmup - 10mins
• DIPS 8 X 8 - 10mins
• Arnold press 8X8 - 10mins
• Reverse Grip push-up 8X8 -10mins
• Stretch  - 10mins

OK so I'm sure there are people asking   why 8 sets?? Strength ,Endurance,Power happens when the body is threatened and adapts to the stimulus given to it.

I very interesting study showed a groups of athelets were placed on a strength routine ,they were split into 3 groups   3 sets, 5 sets and 8 sets...... Guess what group saw the biggest improvement?
8 SETS!!!!

ROAD RUN

Ok so this I was a bit nervous about, I haven't been on the road in a while , My amazing GPS didn't kick in so cant give my AVG speed ,Time ,and distance of today run but the path was about 4 KMS and I did it quite briskly  .

FEEDBACK
GYM was easy and run went well  , When I started to up the gas at about 3.5km I did feel the wall so Have still alot to do.

EATING ......

Guys here my days 1-3 eating plan, It is my personal plan.

WAIT FAT photo first I really outdid myself on this one !!!! 

91KGS

Days 1-3:

Low Carbohydrate, Moderate Protein, High Fat

5:15 AM: wake up

• 1 tall glass of water
• Acetyl-L-Carnitine 3 grams
• Futurelife 100g

8 AM: Breakfast

• 4-5 Whole eggs scrambled with organic cheddar cheese and bacon
• Coffee, black w/cream
• Fish Oil 3 grams EPA+DHA
• Multi-Vitamin/Mineral
• Zinc
• Vitamin D3
• Vitamin C

10 AM: Pre-Workout (30 minutes prior)

• SSN Cyto-Guard
• Beta-Alanine 2 grams
• L-Arginine 3 grams
• L-Citrulline 1.5 grams
• Caffeine 300mg

12 Noon: Post-Workout

• Whey Protein 25 grams
• Mixed with 2 Tbsp. organic cream and 6 oz. water
• L-Carnitine 2 grams
• Vitamin C 1 gram

1 PM: Lunch

• 300g Organic chicken, dark meat, grilled
• Large romaine lettuce salad
• Extra-virgin olive oil and lemon dressing (homemade)
• Cod Liver Oil 1 tbsp.
• Multi-Vitamin/mineral

4        PM: Snack (optional)

• King Oscar sardines in extra-virgin olive oil Or tuna in organic mayo
• SSN Cyto-Guard

7 PM: Dinner

• 300g of beef

BAM DAY 2 DOWN!!! This Is an easy day.

DAY 1 - First day Blogging & Training

Its on like a scone

This will be my first entry into my first blog , I'm attempting to pull off a competitive 18Km obstacle race almost starting from square one (2kms is a challenge) in only one month.... I will be tracking my workouts ,eating plans from today till the race!!!!

Warrior Black-ops
The Ultimate Challenge is the Warrior Black-ops Event. This BEAST of all obstacle races will be 18km in length, completed with 30 gruelling obstacles. The Black-ops race is not designed to be your friend… it is a testing battlefield where casualties will be a reality. The harder you hit this race – the harder it will hit back; so don’t try to give it a knockout in the first 10km, you will fail unexpectedly!
The Black-ops race is designed to test every possible muscle fibre in the human body, as well as seriously test your mental strength to carry you over each hurdle and the final 4km – you will have to push past your limitations!
This race is for the more serious athletes and fitness brutes, but remember that a true warrior never leaves a struggling or weakening fellow Warrior behind!

I really have dived into the deep end hear, but it will be my swan song before I pack up for my adventures in JHB.

Objectives

• Complete the course!!!  (Sounds simple but this is not called black-ops for nothing)
• Drastically Improve running fitness
• Improve Endurance strength 

 So where do I begin............................ Creating bench marks to measure my performance!!!!

 DAY 1

Strength/ Endurance Test (modified Jim Jones 300 workout)  For time run every Monday

1. 25 pull-ups
2. 50 close grip pushups
3. 50 single Kettlebell clean + Press
4. 50 Hanging leg raises
5. 50 Box jumps
6. 50 single kettlbell DL on a box
7. 25 pull-ups

Easy Stuff ;)
Time completed 01/07/2013 26mins GOAL sub 20mins

Fitness......... BEEP TEST
completed 01/07/2013      11 GOAL  13+


I will deal with nutrition section tomorrow

Remarks


I really have stuck my foot in my mouth on this one!!!!!!!