Warm Up Outline (10-20min)

Foam Roll

Monostructural Movement

-10 min. Single Under Jump Rope

-5 min. OH Weighted Barbell Walk

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

-Wall Sit 3x30sec.

Core

-Leg Levers 3×15

-Body Bridge w/Plate 3x30sec.

Functional Warmup

-Bar Warmup

Resistance Training

-Power Clean 4×3

-Bench Press 3×5

-BOR 3×5

Obstacle Course Work

-Construct an obstacle course with approx. 8-10 obstacles and complete the course 3-4 times as fast as possible resting adequately between attempts.  Afterwards spend 10 minutes working on your weakest point in the course.

Cool Down

-Static Stretching/Yoga

AM

Metcon

30min AMRAP of:

-10 Handstand Push Ups

-30 Jumping Air Squats

-200m Sandbag Carry

then….

PM

-Run 5 miles @ moderate pace

Cool Down

-Static Stretching/Yoga

Thought it was funny but found some truth!

Here are the 6 WORST things you can do if you want to ignite your body’s own fat-burning furnace and get lean, strong & totally ripped in less time:

Mistake #1: Doing isolated exercises

Doing isolated exercises like bicep curls and tricep kick-backs will not get you any significant results. These one-muscle-at-a-time moves simply don’t stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.

If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time. Using these types of exercises (which I’ll reveal on the next page) will dramatically accelerate your results.

Mistake #2: Working out with machines

Fancy machines may make the gym look high-end, but truthfully, about the only thing they’re good for is for sitting down while you tie your shoes or catch your breath! The problem is this: Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers — that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.

If you want fast results, it’s critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique. In minute, I’ll explain the 6 primary movements that are the foundation of these full-body exercises…and I’ll also fill you in on the best types of weights to use for your workouts.

Mistake #3: Doing long bouts of cardio

Look, you need to do cardio if you want to lose weight and burn fat…BUT there’s a right way and a wrong way to do your cardio workouts. If you’ve been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.

In this article, I’m going to reveal the most effective way to pump up your cardio routine that will get you insane results in half the time of your regular cardio workout — without causing unnecessary stress on your joints. Seriously, don’t skip this article because once you learn this simple trick, you’ll kick yourself for not doing it all along.

Mistake #4: Doing crunches and sit-ups to get 6-pack abs

If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won’t get you a six pack either! These so-called “ab” exercises are a complete waste of time. They don’t make your abs get any more defined and they definitely don’t burn any fat.

The key to getting sculpted abs is to burn off that stubborn layer of belly fat that’s hiding them! In the next few minutes, I’ll show you how to burn away the “ab flab” while stimulating all 6 of your abdominal muscles at the same time so you can finally carve out your six pack abs.

Mistake #5: Repeating the same workout routines over and over

Repeating the same workouts over and over is a surefire way to STOP getting results. We’re creatures of habit and we tend to stick to things we’re familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you’ve got to start switching things up.

You see, your body has an amazingly ability to adapt quickly and when it does, that’s when you hit the dreaded plateau and you stop making progress. On the next page, I’m going to tell you exactly how often you need to change up your workout routine so you can keep your body guessing to accelerate the results process.

Mistake #6: Doing long workouts

Longer workouts do NOT equal better or faster results. If you’ve been slaving away at the gym and your body isn’t visibly changing, you can’t do more of the same thing and expect a different result.

When it comes to getting lean and fit, your body responds to quality over quantity. I’m going to tell you the #1 way to super-charge your workouts — this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. No joke – this technique will open up a can of whoop-ass on your workout!

Stop doing the same old workouts that haven’t gotten you any results
and find out the TRUTH about how to get lean and ripped
with shorter, more effective workouts…

Read more…..

Matrix B almost killed me!!!  Somehow I am excited to take on Matrix C, I feel some big numbers coming on….  Once I get through this week 3, Matrix C.  My body aches everyday yet I feel myself adapting to the overload!  I Snatched 130kg and Clean & Jerked 175kg after 7 sessions in 7 days.  Oh, I also rested 2 of those 7 days… So that was 7 sessions in 5 workout days.  This week we have 10 sessions in 7 days, with 1 rest day. OH BOY!!! It’s on!  So now the idea of  TUFF vs. Tough is that when things are tough it is hard.  However when things are TUFF it usually means you are fucked and are in for the fight of your life…  This program has my back against the wall and I am loving every minute of it!!!

Kids did great at the NLI!!! It’s funny to see those that need strength and those that need LSD.  Yet we stay away from what we do not like.  Luckily my sport only has 2 events and I like both of them.  If I was a Triathlon athlete and hated to swim and thought I did not need to work on it because it is short and I will make up time in the bike and run…. To what level could I get too?  Obviously not far!  I would need to work and be great at all 3 events to make it to a professional level and to win the Ironman World Championship in Hawaii.

 

RFH
Max

AM

Foam Roll

Monostructural Movement

-10 min. Sled Drag w/ KB Farmer Walk

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

-Therapy Squats 3×5

Core

-Rockers 3×10

-Prone Plank w/Lateral Steps 3x30sec.

Functional Warmup

-Bar Warmup

Resistance Training

-Back Squat 3×5

-Deadlift 3×5

-Press 3×5

Obstacle Course Work

-Construct an obstacle course with approx. 8-10 obstacles and complete the course 3-4 times as fast as possible resting adequately between attempts.  Afterwards spend 10 minutes working on your weakest point in the course.

PM

Conditioning

-Run 4 miles @ moderate pace

Cool Down

-Static Stretching/Yoga

The main problem you’ll experience when doing the Anabolic Diet the 1st time, is not knowing what to eat. This post will give you inspiration: 101 foods you can eat on the Anabolic Diet — the Ultimate Anabolic Diet food list.

Red Meat. Rich in protein and cholesterol. Red meat is key to the Anabolic Diet: it helps muscle gains & fat loss and provides you with energy. The bulk of your diet must consist of red meat. Most people feel best with steak.

1. Beef. Chuck is economical and has 20% fat.

2. Pork. Cheap source of protein & fat.

3. Lamb. Tender & flavored. Very fatty meat.

4. Ground. Hamburgers are easy. Chuck & beef contain good amounts of fat.

5. Dried Meats. Beef jerky, Bresaola, …

6. Bacon. American Bacon, Streaky Bacon, Fresh Bacon, Pancetta,…

7. Sausages. Chorizo, Pepporini, Merguez, …

8. Salami. Corned Beef, Baloney, Calabrese, Soppressata, …

9. Ham. Ardennes Ham, Jambon de Bayonne, Prosciutto, Jamon Iberico, …

Poultry. White meat is less fatty than red meat. You can eat white meat for the sake of variety, but remember you need animal fat on the Anabolic Diet. Eat the darker meat (thighs/legs) and the skin.

10. Chicken. Chicken thighs, chicken legs, whole chicken, …

11. Turkey. Leaner than chicken.

12. Duck. Wild duck is very fat.

13. Goose. Less fatty than duck, but fattier than chicken.

14. Ground Chicken. Hamburgers from ground chicken.

15. Ground Turkey. Leaner than ground chicken.

16. Fowl. Good source of protein, but lean meat.

17. Pheasant. Same as fowl: good for protein, but low fat.

Fish. Rich in proteins & omega-3 fatty acids. Fatty fish promotes fat breakdown and increase your testosterone levels. Fish is a better choice than poultry on the Anabolic Diet. If you don’t like fish, take a fish oil supplement.

18. Anchovies. Rinse the salt off.

19. Carp.

20. Catfish.

21. Herring.

22. Mackerel. Cheap, tasty and rich in fat.

23. Salmon. Salmon steaks, smoked salmon, …

24. Sardines.

25. Sturgeon.

26. Trout.

27. Tuna. Tuna cans are low in fat. Try tuna steaks.

Shellfish

28. Crab.

29. Lobster.

30. Mussels. Steamed mussels.

31. Prawns. Grilled with a salad.

32. Shrimps. Fry them in olive oil with garlic.

33. Squid.

34. Calamari. Fry in olive oil, serve with a salad.

Dairy. Eggs are, next to red meat, your best source of protein & saturated fat on the Anabolic Diet. Cheese is also rich in protein & saturated fat. Eat whole eggs & cheese for snacks, top cheese on meats & veggies, …

35. Eggs. Eat the yolk. Make omelets, scrambled eggs, deviled eggs, …

36. Italian Cheese. Mozzarella, Provolone, Parmesan, Pecorino, Gorgonzola, …

37. French Cheese. Brie, Camembert, Comte, Roquefort,…

38. Swiss Cheese. Emmental, Gruyère, Raclette,…

39. Dutch Cheese. Gouda, Edam, …

40. Other cheese: Monterey Jack, Cheddar, Feta,…

41. Heavy Whipping Cream. 40% fat. Use it instead of milk in your coffee.

42. Whey. You shouldn’t need whey with all the meat, eggs & cheese.

Fats. Balance your fat intake for best results.

43. Fish Oil. Liquid form or caps, rich in omega-3 fatty acids.

44. Cod Liver Oil. Omega-3, vitamin A, vitamin D.

45. Ground Flax Seeds. Omega-3. Rich in fiber. 2tbsp/day to help digestion.

46. Real Butter. No margarines. Cook your meat in real butter, tastes better.

47. Argan Oil. Rich in omega-6. Tastes great with salads.

48. Olive Oil. Omega-9. Use extra virgin olive oil.

Nuts. Rich in protein & fat. However they contain carbs. You can’t get more than 25g carbs on your no-carbs days. So eat max 100g nuts on those days.

49. Almonds.

50. Cashew.

Read more…..