feeling very sore after yeserday's 'unworthy!' - damn, that's a nice workout!

2x20 Squat
2x10 Jump Squat
3x10 KB Spike Swing @ 53# KB
Then:
1x (1-6) Pull-up Ladder
Then:
“Unworthy”:
So-named because it’s a variant of “Jonesworthy” and cooked up one day when someone felt the need to punish himself.
Squat: 80-40-20-40-80
KB Swing: 40-20-10-20-40
Pull-up: 20-10-5-10-20
Five rounds
1st round looks like: 80x Squat + 40x KBS + 20x Pull-up
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up
Then:
300sec FLR
300sec Dead Hang

Kettle bell training

10-9-8-7-6-5-4-3-2-1

*
*jerks
*long cycle
*cleans
*dead lift
*lunge

Lots of reps - great workout!

Workout:
Warm up with medicine balls
Then:
4x10 KB Swing (one set each @ 35#, 44#, 53#, 70#)
Then:
5x5 KB C&J @ 2x53#
Then:
5x5 C&J @ 75-80%
Then:
Front Squat:
1x5 @ 50%
1x3 @ 60%
1x3 @ 70%
1x2 @ 80%
Try 1RM ...
Then:
5x1 @ 90%
Then:
Ski Erg 2000m @ easy pace to cool down or @ hard pace to "cool down"

Workout:
10 minute Row @ Easy Pace
Then:
Back Squat:
4 reps @ 50% 1RM
4 reps @ 70% 1RM
4 reps @ 70% 1RM
4 reps @ 80% 1RM
Then:
Deadlift:
4 reps @ 50% 1RM
4 reps @ 70% 1RM
4 reps @ 70% 1RM
4 reps @ 80% 1RM
Then:
3x DL @ 85% 1RM +
5-6 Depth Jump
Five Sets, Full Rest between each Set
Then:
300sec FLR on Rings

3x10 Squat
3x10 Jump Squat
1x (1-6) Pull-up Ladder
Then:
3x Hang Clean +
5x Front Squat +
3x Jerk
One set @ 75#, Two Sets @ 95#
Then:
Work up to Front Squat 1RM
Then:
“Louder Than Ten” (Heavy):
5x Ball Slam @ 25# +
10x Push-up +
15x KB Swing @ 70#
Seven Rounds
Then:
Cool Down

Workout:

3x10 Deadlift @ 60% Bodyweight

3x10 Deadlift @ Bodyweight

Then:

10x Bench Press @ 60% Bodyweight +

10x Pull-up

Three Sets, Rest 2 minutes between each

Then:

10x Pull-up +

10x Push-Press @ 2 x 30# DB +

10x Push-up

Three sets, Rest 2 minutes between each

Then:

3x 500m Row @ 1:30 pace

Rest three minutes between efforts

Workout:

3x20 Squat

3x10 Jump Squat

3x10 Split Jump

Power Clean Progression:

5 reps @ 95#

5 reps @ 115#

5 reps @ 135#

1 rep @ 145#

1 rep @ 155#

1 rep @ 165#

1 rep @ 175#

5x1 @ 185#

Then:

4x30m Farmer Carry (HEAVY)

Then:

Jerk Progression:

Same Load/Reps as Clean Progression

10 minute Row @ Easy Pace

Then:

3x20m OH Lunge @ BB

2x20m OH Lunge @ 75#

1x20m OH Lunge @ 95#

Then:

6x TGU @ 35# KB +

90sec FLR

Five Rounds

Then:

4x (20sec Work/10sec Rest) Squat

Rest Two minutes

4x (20sec Work/10sec Rest) Squat

Rest Two minutes

4x (20sec Work/10sec Rest) Squat

Then:

150sec Fast Rope Dead Hang

Workout:

10 minute Row @ Easy Pace

Then:

Bench Press @ 135# on BOSU to Complete Failure +

Pull-up to complete failure

Five sets, Rest 2 min between each

Then:

4x15 Accelerating Back Squat @ BB & 95# of Chain

Rest 2min between sets

Then:

300sec Blaster Bar Hold

Workout:
Warm up with Med Balls
Then:
Cauldron Work-up
Then:
6x Explosive Shoot & Press @ BB with 45# +
6x Pull-up
6 sets, rest as needed between each set
Then:
6x Weighted Lunge (3 each side) @ 70-75% Bodyweight +
10x Split Jump (5 each side)
Two rounds
Do three sets of two rounds
Rest one minute between each set
Then:
10x Whip Smash +
10m Rope Pull @ 50#
Three times non-stop

Workout:

“Big Five 55” (Variant):

Piston Press on Bosu @ 2 x 53# KB +

Pull-up +

Deadlift @ 185# +

Box Jump @ 30” Box +

Ball Slam @ 40#

10-9-8-7-6-5-4-3-2-1 reps of each

Workout:

Barbell Complex:

6x Snatch +

6x OHS +

6x Back Squat +

6x Good Morning +

6x Bent-Over Row +

6x Deadlift

Two Sets @ 75#

Two Sets @ 95#

Then:

20x OHS @ 45-65# +

60m Bear Crawl +

20x Pull-up +

30x Front Squat @ 75-95# +

60m Bear Crawl +

15x Pull-up +

40x Back Squat @ 95-115# +

60m Bear Crawl +

10x Pull-up +

50x Air Squat +

60m Bear Crawl +

5x Pull-up

Then:

“Cool Down”:

10x Whip Smash +

10m Rope Pull +

10m Sprint

Two Rounds

Compete three total sets, Rest some between each

Workout:

KB Swing Ladder:

15 reps @ 35# KB +

12 reps @ 44# KB +

10 reps @ 53# KB +

8 reps @ 70# KB +

5 reps @ 106# KB

Then:

Work Up to 1RM Single Leg Deadlift

Then:

5x2 (2 each side) SLDL @ 80-85% 1RM

Then:

Coal Cart (Variation):

Pull 10m +

10x Pull-up

Five total sets, Rest some between each set

Then:

3x TGU (3 each side) +

60sec FLR

Five Sets

Then:

Cool Down

orkout:

10 minute Row @ Easy Pace

Then:

“Louder Than 10”:

5x Ball Slam @ 20# Ball +

10x Push-up +

15x KB Swing @ 35#

Eleven Rounds

Then:

One minute All out Sprint on AirDyne

Three Sets, Rest 3 minutes between each

Workout:

10 minute Row @ Easy Pace

Then:

3x20m Lunge

3x20m OH Lunge @ 45# BB

3x20 Shoulder Dislocates

Then:

3x10 Goblet Squat @ 53#

Then:

5x4 SLDL @ 185#

Then:

Work up to Heavy OHS

Then:

5x3 OHS @ 80% 1RM

Rest 3 min between sets

Then:

4x (20sec Work/10sec Rest) Row @ >100m pace per interval

Three sets, Rest 3 minutes between each set

IVT

Workout:

1

10x Push Press @ 60% 1RM +

2:00 minute AirDyne (15sec Hard/15sec Less Hard) +

2:00 minute Rest

Three Rounds

Then:

5 minute Intermission (including 3rd-2min Rest period above)

2

10x Front Squat @ 60% 1RM +

2:00 minute Quick Step @ 12” Box

2:00 minute Rest

Three Rounds

Then:

5 minute Intermission (including 3rd-2min Rest period above)

3

8x Pull-up +

8x Push-up +

8x KB Swing +

8x Ring Dip +

8x Atomic Sit-up +

60m Farmers Carry

Three sets, Rest 1min between each

6x DL +

6x Hang Squat Clean +

6x Strict Press +

6x Split Jump

One set @ 65#, 75#, 95# & 115#

Then:

“Those Burpees Suck”:

10x Pull-up +

20x KB Swing @ 53# +

30x Box Jump @ 24” +

40x Push-up +

50x Sit-up +

60x Burpee +

10x Pull-up

Then:

Cool Down

The big 5!

BOSU Piston Press (pics here) @ 2x 44# KB (one rep with each arm counts as one rep) +

Goblet Squat @ 70# KB +

Pull-up +

Box Jump @ 24” box +

Deadlift @ 165#

10-9-8-7-6-5-4-3-2-1 reps of each

Workout:

2x10 DL @ 25%

2x5 @ 50%

Then:

5x5 Straight-leg DL @ 50%

Then:

Front Squat @ 45-50% +

Ring Dip

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps of each

First round looks like: 10x FS + 1x RD

Second round looks like: 9x FS + 2x RD

Etc

Then:

AirDyne 4x 15-sec Sprint + 45-sec easy ride

Rest 4 min

Then:

Row 4x 15-sec Sprint + 45-sec easy Then:

Cool down

Workout:

3x10 Squat

3x10 Jump Squat

2x5 Tuck Jump

Then:

Dumbbell Complex:

6x Hi-Pull +

6x Bent Over Row +

6x Hang Clean +

6x FSPP +

6x OHS & SOTS +

6x Push-up & One-arm Row

One Set @ 20#

One Set @ 25#

One Set @ 30#

Then:

Power Clean:

Start @ 95#

Work up in 10# increments to 80% 1RM

Then:

OHS:

Start @ 75# Work up to 50-60% 1RM

5x3 OHS @ 50-60% 1RM

Then:

Deadlift:

Start @ 135#

Work up to 60-70% 1RM

3x5 DL @ 60-70% 1RM

Post-holiday smash up!

Workout:

3x (1-6) Pull-up Ladder

Then:

5 minutes at each of the following stations (one minute to switch between each):

Box Jump @ 30”

Row For Max Meters

Burpee/Ball Slam

Rope Pull/Sprint

Bear Crawl

Then:

“AirDyne To Hell”:

Team AirDyne Ladder

50-40-30-20-10 Calories

Round 1 looks like:

P1: AirDyne to 50 Calories

P2: Rest

Switch

Round 2 looks like:

P1: AirDyne to 40 Calories

P2: Rest

Switch

Etc…

Workout:
10 minute Row @ Easy Pace
Then:
Dumbbell Complex:
6x Hi-Pull +
6x Bent Over Row +
6x Hang Clean +
6x FSPP +
6x OHS & SOTS +
6x Push-up & One Arm Row
Three Sets
Then:
“Jonesworthy” @ 53#
Squat/ KB Swing/ Pull-up:
80/40/20
64/32/16
48/24/12
32/16/8
24/12/6
12/6/3
Then:
Cool Down

KB madness!

Warm up with Med Balls

Then:

KB Swing & Shuttle:

10x KB Swing @ 35# +

30m OH Carry +

15x KB Swing @ 45# +

30m Rack Hold Carry +

20x KB Swing @ 53# +

30m Suitcase Carry

Three Rounds

Then:

One Arm KB Press +

One Arm One Leg KB Press (Right Leg) +

One Arm One Leg KB Press (Left Leg)

One Set is three total reps on each arm

Four Sets Total

One Set @ 25#, 35#, 45#, 53#

Then:

Clean + Jerk + Hang Clean

One Triplet every 30sec for 10 minutes

Then

Snatch + OHS + Hang Snatch

One Triplet every 30sec for 10 minutes

Then:

Cool Down

Tan track run loop 8km (4'/km)

Javorek DB Complex, 6x of each movement

DL

Bent-over Row

Hi-pull Snatch (DBs touch floor)

Front Squat Push Press

Max number of rotations in one minute

Rest one minute between intervals

Four intervals, accelerate with each

Then:

5x Deadlift @ 150% of bodyweight +

10x Ring Dip

Five rounds

Then:

Target Ball @ 20# ball +

Pull-up

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps of each

Then:

Row

3 blocks of 3x 20-sec work, 20-sec active recovery (>100m per work interval) Rest 2-3 min between blocks

Then:

Cool down

Citry 2 Surf!

14km city 2 surf run with friends, great day out and great swim at Bondi afterwards!

Workout: “Tail Pipe” (normally done as Tag team, this is how to do it as an individual): Row 250m (roughly 50 seconds), set Interval rest period to last 50 seconds also KB Rack Hold @ 2x 53# KB (handles must touch) for duration of 250m Row Three rounds Then: BOSU Piston Press @ 2x 44# KB + Burpee 10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 First round looks like 10x Piston Press + 1x Burpee Second round looks like 9x Piston Press + 2x Burpee

Workout:
3x20 Squat
3x10 Jump Squat
2x5 Tuck Jump
Then:
"TailPipe":
P1: Row 250m
P2: KB Rack Hold @ 50# KB & 55# KB
Three Rounds
Two Sets, Rest 10 minutes between attempts
Then, Later:
2x (1-6) Pull-up Ladder
Then:
30/30 Push Press

9km run

Workout:
1
7x Hang Snatch + 3x OHS @ 75# +
3:00 minute Row @ >800m pace +
90sec Rest
Two Rounds
Then:
5 minute Intermission (including 2nd-2min Rest period above)

2
10x Clean Hi-Pull @ 95# +
3:00 minute AirDyne (15sec Hard/15ssec “Less Hard”) +
90sec Rest
Two Rounds
Then:
5 minute Intermission (including 2nd-2min Rest period above)

3
10x Goblet Squat @ 70# KB +
3:00 minute Row @ >800m pace +
90sec Rest
Two Rounds
Then:
5 minute Intermission (including 2nd-2min Rest period above)

tan track run

17 minutes

Workout:

Warm up with Med Balls

Then:

10 minutes of Carrying

Then:

15x (20sec Work/10sec Rest) Hang Clean or FSPP @ 75#

Player must hold BB throughout

Then:

6x Weighted Lunge (3 each side) +

10x Split Jump

Six Rounds, Rest one minute between each

Then:

3x (1-6) Pull-up Ladder

Then:

KB Snatch Test Max reps in 10 min Player must hold KB throughout

10x Deadlift @ 115% Bodyweight +
25x Box Jump @ 24” Box
Three Rounds
Then:
Cool Down


Workout:
All of the above
Then:
Ride (spin bike)
Warm up 10 min @ easy pace
Then:
20x 30/90 @ 110rpm/130rpm, light reistance
Then:
Cool down

avorek 6-Way DB Complex:
6x Hi-Pull (DBs touch floor each rep) +

6x Hang Clean +
6x Front Squat Push Press +
6x OHS & SOTS Press +
6x Push-up & One-arm Row
Three sets, increase weight each set, i.e. 20#, 25#, 30#
Then:
Tag Team "Louder Than 666" (a variation on "Louder Than 10")
5x Partner Ball Slam (P1 slams ball to P2, alternate, 5 each) +
10x Burpee (alternate, 10 each) +
15x Two-hand KB Swing (15 each, partition as desired)
Six rounds
Then:
Team Rope Pull, 3-man team
10m Rope Pull & Sprint the rope to partner
10 pulls each, 30 total pulls per team
Then:
Med Ball Toss from inside squat rack
30, 20, 10 with balls weighing from 15-30#

Workout:
Dumbbell Complex:
6x Bicep Curl +
6x Military Press +
6x Hi-Pull from Floor +
6x Front Squat Push Press +
6x Bent Over Row +
6x Upright Row +
6x FSPP
Maximum number of rounds in two minute sets (try for three)
Four total sets resting one minute between each
Done for speed with strict form
Then:
Two minutes of:
5x Jumping Pull-up +
5x Dumbbell Push Press @ 30-50% BW
Five total Rounds, Rest one minute between each
Then:
25x Ball Slam @ 60# Ball
Rest as needed on way to 25 total reps

Workout:
1
10x Clean Hi-Pull @ 70% 1RM +
2:00 minute Row @ >450m pace +
2:00 Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)

2
10x Front Squat @ 60% 1RM +
2:00 minute AirDyne (15sec Hard/15sec “Less Hard”) +
2:00 Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)

3
25x Ball Slam @ 40#
Rest as needed on way to 25 reps

tan track 16'30''

strength training

Work up to Bench Press 1RM
Then:
6x2 Bench Press @ 80% 1RM (60kg)
Rest 2 minutes between sets
Then:
Work up to Heavy TGU
Then:
4x1 (each side) TGU @ 90% 1RM (24kg KB)
Then:
8x (20sec Sprint/10sec Rest) AirDyne
Rest 2 minutes
8x (20sec Sprint/10sec Rest) AirDyne

IWT

Workout:

1

7x Clean Hi-Pull @ 70% 1RM +

90-sec Row @ 1:45 pace +

2-min Rest

Three Rounds

Then:

5-min intermission (including 3rd-2min rest period above)

 

2

7x Hang Snatch + 5x OHS @ 70% Snatch 1RM +

90-sec AirDyne (15sec Hard/15sec “Less Hard”) +

2-min Rest

Three Rounds

Then:

5-min intermission (including 3rd-2min rest period above)

 3

10x Back Squat @ 60% 1RM +

90-sec Row @ 1:45 pace +

2-min Rest

Four Rounds

Power Endurance

6 Way BB Complex (DL, Row, Hang Clean, Front Squat, Push Press, Back Squat, Push-up)

Two sets @ 40kg # (6 reps of each movement)

Two sets @ 70kg (DL) 50kg others # (6 reps of each movement)

Then:

Man-Maker +

30sec Ring Support

10-9-8-7-6-5-4-3-2-1 reps

Then:

P1: 20sec Whip Smash (with medicine ball)

P2: Rest

10 Rounds

"Berserker"

20x Cousins + 60 meter Bear Crawl + 20x Pull-ups +
15x Cousins + 60 meter Bear Crawl + 15x Pull-ups +
10x Cousins + 60 meter Bear Crawl + 10x Pull-ups +
5x Cousins + 60 meter Bear Crawl + 5x Pull-ups
Then:
15x (20sec Work/10sec Rest) FSPP
Player must hold Barbell throughout (even during “Rest”)

See description of the Cousin here: http://www.gymjones.com/schedule.php?date=20051015

Workout:
5 minute Various Carries
Then:
6x (Sandbag Clean + Sandbag Get-up)  32Kg
Then:
Work up to TGU 1RM 24kg KB
Then:
Front Squat @ 60 – 70% 1RM +  40kg
KTE +
30sec Plank
12-11-10-9-8-7-6-5-4-3-2-1 reps of each
Then:
Cool Down

1:30 of Bikram hot yoga in Fitzroy.... swine flu be damned!

8k run up the Cataract gorge in Launceston... beautiful!

Power-endurance training

2x10 Deadlift @ 25% 1RM 
2x5 Deadlift @ 50% 1RM 
5x5 Snatch Grip Deadlift @ 75 – 80% 1RM 
Then: 
Front Squat @ 50% 1RM + 
Ring Dip 
10-9-8-7-6-5-4-3-2-1 reps of each 
Then: 
6x (15sec Sprint/45sec Active Rest) AirDyne 

IWT training

Workout: 
1 
5x Power Clean + 5x Jerk @ 70% 1RM + 
2:00 minute AirDyne (15sec @ 100rpm/15sec @ 70rpm) + 
3:00 minute Rest 
Three Rounds 
Then: 
5 minute intermission (including 3rd-2min rest period above) 

2 
10x Front Squat @ 50% 1RM + 
2:00 minute Row @ >500m pace + 
2:00 Rest 
Three Rounds 
Then: 
5 minute intermission (including 3rd-2min rest period above) 

3 
15m Farmer Carry + 
15m OH Carry 
Eight Rounds 

Gym Jones strength workout

Workout:
Six-Way BB Complex:
6x Deadlift + 40, 60, 70
6x Row +
6x Hang Clean + 40, 60, 60
6x Front Squat + 40, 50, 60
6x Back Squat + 40, 50, 60
6x Push Press + 40, 50, 60
6x Push-up
One set each @ 75#, 85#, 95#, 3 sets total
Then:
10x2 OHS @ 80% 1RM 28kg KB
Rest 3 minutes between
Then:
2x TGU (each) + 24kg
15m Flying Burpee +
15m Walk
Seven Rounds

oh man!

GYM Jones IVT

Workout:
1
10x Accelerating Front Squat @ 45# BB & 40# of chain +
3:00 minute Row @ >800m pace +
90sec Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min rest period above)

2
5x Front Squat @ 75 – 80% 1RM +
3:00 minute AirDyne (15sec Hard/15sec “Less Hard”) +
90sec Rest
Then:
5 minute Intermission (including 3rd-2min rest period above)

GYM Jones IVT

Feeling back on deck now after illness, going to hit it hard this week

Workout:
1
7x Hang Clean + 7x Push Press @ 70% 1RM +
2:00 minute AirDyne (15sec Hard/15sec “Less Hard”) +
2:00 Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above)

2
5x Front Squat @ 80% 1RM +
2:00 minute Row @ >500m +
2:00 Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above)

3
60m Farmer Carry +
15m KB Bear Crawl +
15m OH Carry
3 sets, 1 minute rest between

Gym jones trial

Am trying the new gym jones training schedule online, am doing it at the Melbourne Baths now - will try for a few months. Haven't been challenged enough by Cross fit.

Workout:
3x20 Squat
3x10 Jump Squat
5x3 Knee Jump
Then:
10x Pull-up +
10x Push Press @ 45#
7 Rounds
Then:
6x3 Minutes of KB Work
1 minute Rest between each of the following rounds:
R1: One Hand Clean @ 45# (switch hands as needed)
R2: One Hand Jerk @ 40# (switch hands as needed)
R3: Right Hand Snatch @ 40#
R4: Left Hand Snatch @ 40#
R5: One Hand Swing @ 40#
R6: One Hand Swing @ 40#
Then:
Cool Down with Med Ball Toss

Easter Hiking

Beautiful hike in the Grampians for Easter - 45 km!

Iyengar yoga

1hour of Iyengar yoga 

- very different to Bikram, and really felt this through my whole body! 

Princes park

3.2 km run for 12'48'' (finally under 4'/km!)

followed by:

*20 burpies

*20 pushups

*20 situps

*30 pullups

3.2 km run for warmdown

princes park

3.2 km for 13'30'' then:

• 20 burpies
• 5x15 squats
• 20 burpies

3.2km run for 16' then:

• 4x5 pullups
• 20 dips
• 20 pushups

Princes park

3.2km for 13'57'' 

timing was off, felt like I was struggling the whole run

Princes park (3.2km) for 13'20''

trying to break the 4' km!

3 rounds:

• 20 pullups
• 30 pushups
• 40 situps
• 50 squats

2 rounds:

• 10 pullups
• 15 pushups
• 20 situps
• 25 squats
  

for 19'40''

followed by 30x16kg KB clean and jerk

30 muscleups

2 rounds:

• 400m run
• 500m run

9 rounds:

• 5 pull ups
• 5 ring dips
• 15 situps

for 15'

Stanley, NW Tasmania

8km run, with 150m elevation climb at the 'nut', Stanley Tasmania 40'

Beautiful spot, great view from the top across Bass straight

6 Km run Sorrento + 30 burpies

sets of: 50-40-30-20-10
*600mm box jump
*double unders
for 13'14''

Princes park

Princes park lap(3.2km) for speed 13'7'' (4'/km)

followed by 8km at 5'/km pace

calves still sore from climbing!

climbing Mt. Arapalies

Weekend-warrior climbing trip to Mt Arapalies:

• zorro
• mantis
• megolomaniac
  
• Hope
• Sincerity
• Dunes (4 pitch)

--
Josef :)

5 sets of:
*5 dead lift @ 60kgs
*10x long cycle (clean and jerk) Kettle bells @16kgs - both arms naturally

First time on the DL for about a month after I strained my back, concentrating on form as I do not want a repeat of last month. Form... form... form. I've learnt that the hard way.

Sunday afternoon session in Princes park

3 sets of:
*20 squats
*20 burpies
*1000m run
for 20'30''

3.2km run for 15'18''

Man it's dry in the park, we really do live in a desert...

Bikram Yoga

One and a half hour session at Bikram Fitzroy - not convinced that yoga at 40C is actually good for you, however my flexibility seems to be improving!

Sport nutrition - Paleo V Block

Following from Andrew's comment, I have looked at a couple of different diets: the paleo and the block diet (see below for details). Interesting results, showing about the same amount of food with different ratios. I'm going to trial the Paleo diet (with the gym jones 1g/lb of lean muscle mass assumption) for the next few weeks and see how I go. However I can tell by looking at it that it means cutting my calorific consumption...

In fact, I have some nice lean kangaroo meat to BBQ tonight... 

fran

21-15-9
*thrusters 43kg (squat with bar overhead press at top)
*pullups (kips)

for 10'25'', and my quads feel it now

--
Josef :)

Sport nutrition

I have been doing a little bit of reading about nutrition, and there's alot of junk out there let me tell you. Great article at gymjones on protein and fat intake, inspired me to look a little more into it. It's very easy for us in the developed world to eat crap, we don't have to hunt or fight for it, and marketing campaigns bombard us with product after product. Robwolf also has a good spin on the whole paleo thing too, which to my understanding is 38 % protein, 39 % fat, 23 % carbohydrate by energy; as opposed to typical Western-diets of 16% protein, 49% carbohydrate, 34% fat by energy. 

I did some rough numbers for my body weight (84kg) on how much I should be eating to get a feel for my diet below, very interesting. I'm going to try and keep to this diet, and keep to the principles of higher protein content and 'good' fats, minimising simple carbohydrates (white bread, pasta, and rice). Keeping to a more... paleolithic-oriented diet.

10 Jan 2009

3x

*800m run

*50burpies

*50xsitups

Total time 33minutes

Hope there's a break before we try that one again...