Before.....Rat Cage..
11am Lunch
So how are you eating lately?. You know no fitness program is effective if you aren’t eating well. I personally like to follow the Zone way of eating. A good balance of Protein , Good Fats and Good Carbs. I try to stay away from the starchy foods. Now don’t get me wring I’m no hardcore food freak counting every calorie and serving size. I measure by eye and by how hungry I am. I love chocolate ice cream and I have been known to cut the hand off any man who comes near my peanut MnM’s. Im only human. Actually at my 30th birthday Tina made peanut MnM party favors for everyone. Very Cool.
Ok back to Nutrition. Check out this site Zone Perfect. It has everything you need to know about how to eat, and the basics of following the zone.
P.s The First person who knows What band sings the song title that is posted in the Headline gets a free month. 
Dont forget about our Kettlebell&OlympicWeightliftingWorkshop on June 13th.
Today was a strength and conditioning day. We worked a lot with kettlebells, and used our Gymboss Interval Timer, doing 15 sec work, 15 sec rest. 8 rounds of each movement, rest a min then go onto the next for 8 rounds. Complete all movements.
This might look like its an easy one , but by the end we were smoked. If you try to keep the same amount of reps every round, this will catch up to you. As always if it is to easy up the weight.
Developing the Clean and the Snatch
The only acceptable way to jump in weightlifting
is backwards. If the weight of the bar pulls us
forward we tend to miss the lift. Reaching full
extension as shown in the picture above allows
us to receive the bar directly over our center of
mass.
Nice triple-extension!
Today I did a nice strength workout. Worked on my Hang Power Cleans, and actually PR’d at 195. It was a little sloppy but I did it. I actually think, no wait I KNOW i can go heavier and do it better. Next time!… The clean is such a dynamic awesome movement. I love it. Once you get the “dance” down of doing the clean , it just flows like a perfectly practiced waltz. When you snap your hips back then to the front firing right into the triple extension just to feel the weight lightly float up and you drop under. Wow its just a wonderful feeling. I love getting under the bar. kettlebells are amazing , But sometimes i just need the feel and weight of the barbell in my hands. Today was that day.
Wod;
Warm Up 20 seconds on 10 off of with The GYMBOSS Interval Timer.
Broomstick Overhead Squats, Sit ups, Alternating Leg Lunges, Push ups, KB swings.
Hang Power Cleans:
95lb x10 reps, 135 x 5, 155 x 3, 165 x 2, 175 x 1, 180 x 1, 185 x 1, 185 x 1, 185 x1, 195 x 1
Push Press:
95×5, 135×3, 135×3, 155,3 — stopped here shoulder felt weird.
Finished with 15sec. on 15sec. off for 10 min straight, Using The GYMBOSS Interval Timer. Doing 135lb Deadlift, 135lb Hang Clean. averaged 3-5 reps per 15second interval.
AWSOME WORKOUT DAY!
Dinner Anyone?
Im from the streets!
Who needs a storage unit.
So we got some more equipment in today! As you can see we received the bumpers and kettlebells. Delivered today right to my front door. Now conveniently stored in my dining room. Things are coming along, and were very excited.
So we got our rower in today! (see pic above). Its a bit big i don’t know where to store it. HAHAHA. Ok on a serious note, I cant wait to put it together and get moving on it. For now it will be stored in my house with the rest of my things. Sporadically placed all over the house. Lets see, up until last night i had 13 kettlebells in my actual bed room. alone with 2 sets of rings. I finally made room to move it all to another part of the basement. The rower is living in the dining room now. My sisters garage is harboring dumbbells squat racks, power racks, 1000lbs of iron plates and fire hoses. My parents shed has more dumbbells 100lb heavy bag and some other things i forget right now. Finally on my driveway there is a huge blue tarp covering dumbbell and plate racks. all in all I am ready.
As for the rower. Cant wait to use it. I honestly believe rowing and jumping rope are the best forms of actual “cardio”. Running is great to don’t get me wrong. But something about living in NJ and having to be on a treadmill during the winter months makes me feel like a hamster on a wheel.
Don’t forget to sign up for the Kettlebell & Olympic Weightlifting Workshop on Saturday June 13th. It will be money well spent. If your ready to take your training to the next level, either personal or for clients you NEED to come to this. In this time of economy crisis all i see is the weak being left behind. If your not the best at what you do and constantly educating yourself. Your gonna be left behind. Act on it TODAY!.
today we did;
5 sets of 4-8 reps of heavy front squats
6 sets of 3 single reps of 1 power clean, 1 hang power clean, 1 hang clean n press. (that is one set) did all three as fast as possible keeping form perfect. then rested 30 seconds and performed the same complex again. Really smokes your entire body anterior and posterior chains were on fire. Great full body complex. TRY IT!
The planets... 88lb 96lb and THE 105LB!! and a wee lil 35lber
I call these three kettlebells the solar system for a reason. They are huge! The 105 is nicknamed “The Planet”. it is also my nemesis. I have now been able to successfully Turkish Get up the 88lber and the 96lber. Soon I will be doing that “oh so awesome” 105. If you don’t know by now. The Turkish Get up is one of my most prized moves. Nothing comes close to giving you as much strength , flexibility, stabilization and accuracy all in one move, like the Turkish Get UP. Check out the link at the bottom to an awesome article I found on the Turkish Get UP. One of the coolest parts of the article is how it explains that in the early days they wouldn’t teach you any other exercise until you mastered the Turkish Get UP by doing 1 rep of 100lb’s per side!! That was it for me. These guys know something I don’t and its my goal to find out what that is.
http://www.tacticalathlete.com/tguarticle.htm
So today was a good day! I received word that we have all permits aside the sprinklers, but they were being worked on this morning. I saw that with my own eyes. I received some equipment in the mail today. 2 climbing ropes and a set of rings. I got word that tomorrow i should be expecting my kettlebells, bumpers, and Rower!! I’m really excited i love stuff!..
Today i tacked my Turkish Get Up’s 1 rep max again.. I did the 88lb with no problem. I then proceed to do the 96Lber! I was able to do it on my right side. Theleft side i got all the way up and half way down. Then i had to dump it. I felt a weird pressure on my elbow and instead of risking i just dumped the kettlebell.
Arm Bar’s:
2 sets of 3 reps per side holding for 3-5 seconds. I used a 35lb, and a 44lb kettlebell.
Turkish Get Up’s
2 reps each side of 35lbs , 44lbs, and 53lbs.
1 rep each side of 62lbs, 71lbs, 88lbs, 96lbs (failed attempt on left side)
