Thursday

If there is trouble eating healthy throughout the week then a good strategy is to plan and prepare meals ahead of time. When healthy food is available then the chances of poor eating choices will not be so tempting.

Training:
Press 3x5
Push-ups 2x max reps
Rows 2x max reps
Rest 5 minutes
400 meter run
10 dumbbell thrusters
3 rounds
For time

Tuesday

On the road to fat loss? Then the only zero calorie drinks, with the exception of protein shakes, should be passing your lips. Water, herbal unsweetened teas and black coffee are fine. sodas, Gatorade and any other calorie containing drinks will take you in the wrong direction for fat loss.

Training:
Deadlift 3x5
Lunges 3x30 seconds
Plank 3x45 seconds
Rest 5 minutes
Zercher complex
Zercher squat
Clean and press
Romanian deadlift
Bent row
Rest 1 minute
10,8,6,4


I love arm wrestling

Saturday

The best training program for someone is the program they will consistently do. For a beginner any style of program works for awhile, the reason is that any additional activity over the previous sedentary lifestyle will yield results. Some programs work much better than others but I still encourage people just to get up and start something. Where to move onto after that is easy to figure out with the correct knowledge.

Training:
Bench press 3x5
Push-ups 4 x quality reps
Body rows 4 x quality reps
Rest 5 minutes
Tabata jump rope
Tabata swings

Thursday

The best hours of sleep are those before midnight.

Training:
Squat 3x5
Dumbbell Romanian deadlifts 3x8
Shoulder touch planks 3x8 each shoulder
Rest 5 minutes
5 dumbbell snatches each arm
5 dumbbell swings each arm
10 burpees
Rest 1 minute
5 rounds

Tuesday

Back in the 1970s, I ate a high-protein diet to get bigger and stronger. As a senior at Utah State, I weighed 218 pounds with eight percent body fat, and threw the discus over 190 feet.

Then I got some advice from the people at the Olympic Training Center. I needed carbs, they advised, and lots of them. They pointed to studies done on the American distance runners. Being an idiot, I took the advice to eat like emaciated, over-trained sub-performers. It took years of high carbohydrate grazing to learn the evils of this advice.

Dan John

Training:
Press 3x5
Push-ups 2 x max reps
Body rows 2 x max reps
Rest 5 minutes
Zercher squats
Zercher lunges
Clean and press
Romanian deadlift
Bent rows
Rest 60 seconds
Reps are 10, 8, 6

Friday

If you want to do curls then make them thick bar curls. Using a 2 inch bar stresses the grip and forearms much more during the curl.

Training:
Deadlift 3x5
Lunges 2x30 seconds
Do 2 circuits of the following
V-ups x15
Hip-ups x15
Alternate toes touches x12
Rest 1 minute
Rest 5 minutes
400 meter run
5 dumbbell swings each arm
5 dumbbell snatches each arm
3 rounds for time

Monday

When taking a loaded bar from a rack or the ground, do so with some authority. Get set-up properly, lock in the deep breath of air and move that weight like you own it.

Training:
Squat 3x5
Stability ball hamstring curls 3x12
Plank 3x45 seconds
Rest 5 minutes
Zercher squat
Zercher lunge
Clean and press
Bent row
10,9,8
60 seconds rest between sets



Our hero here is not performing a zercher squat correctly

Saturday

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”
Bruce Lee

Training:
Press 3x5
Push-ups 2x max reps
Body rows 2x max reps
Rest 5 minutes
30 seconds mountain climbers
30 seconds burpees
30 seconds jumping jacks
30 seconds mountain climbers
30 seconds burpees
30 seconds jumping jacks
60 seconds rest
4 rounds

Thursday

It is exercise alone that supports the spirits, and keeps the mind in vigor. ~Marcus Tullius Cicero

Training:
Deadlift 3x5
Lunges 2x20seconds
V-ups x10
Hip-ups x10
Alternate toe touches x8 each side
x2
Rest 5 minutes
Tabata jump rope
20 seconds of work followed by 10 seconds of rest
10 rounds



Longs Peak Irish/Scottish festival is this weekend

Tuesday

Worthless people live only to eat and drink; people of worth eat and drink only to live.
Socrates

Training:
Bench press 3x5
Push-ups 4x quality set
Body tows 4x quality set
Rest 5 minutes
Barbell complex:
Zercher squat
Zercher reverse lunges
Zercher clean and press
Zercher Romanian deadlifts
Zercher rows
Descending sets 10, 8 ,9
60 seconds rest

Friday

‎"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save and preserve it." - Plato (350 BC)

Training:
Squat 3x5
Stability ball hamstring curls 3x12
Plank 3x30 seconds
Rest 5 minutes
30 seconds mountain climbers
30 seconds burpees
30 seconds jumping jacks
30 seconds mountain climbers
30 seconds burpees
30 seconds jumping jacks
60 seconds rest
3 rounds

Wednesday

A jump rope is a very cheap and effective tool for conditioning that is used by pros and the world's elite athletes. Its hard not to get frustrated when learning to use this tool but the pay off in the long run is well worth the effort.

Training:
Press 3x5
Push-ups 2x max reps
Body rows 2x max reps
Rest 5 minutes
Tabata style jump rope
20 seconds of work followed by 10 seconds of rest
8 rounds