40 Day Workout: Week 1 Totals

Movements:

1) Press: 1 arm press or LCCP w/ 20kg kb

- 100 reps each arm (200 total)

2) Pull: Chinup

- 150 reps (hit an easy 15 in a row)

3) Squat: Goblet squat, switched between 20kg and 36kg kb

- 150 reps 

4) Hinge: Swing or dbl kb swing using 1 x 36kb kb, or 2 x 20kg kbs

- 475 reps

5) Running:

- 7 miles @ LSD pace

- 1200 m of sprint work @ threshold pace

6) Jiu Jitsu:

- 5 hours 

Notes:

Weight: 210#

Nutrition: Better, more minimal. 

Sleep: Averaging about 6-6.5 per night

Body: Good. 

Comments: Will lower volume on over head pressing movements and do a lot of pushups due to shoulder pain  from jiu jitsu. 

Sunday: Day 7

Workout 1: Afternoon

All done w/ 20kg kb

20 x bent press 

30 x chin-up 

35 x goblet squat 

75 x swing 

60 x clean (30/30)

60 x h2h swing

Joint mobility

Dousing 2 x 5 gallon bucket

Cold swim 

Workout 2: PM

Jiu jitsu x 120 min

Drilled escaping from side mount into guard and into turtle then went into drilling the kimura shoulder lock and arm bar from guard and top mount. 

Notes: 

Weight: 210#

Nutrition: really solid. Feel great.

Body: good. Shoulder a bit tight from jj tonight. 

Saturday: Day 6

Workout 1: Afternoon 

All done w/ 20kg

15 x chin-ups 

15 x OA press 

35 x goblet squat

75 x swing 

Dousing: 2 x 5 gallon buckets

Cold swim

Notes:

Done quickly. Short on time.

Friday: Day 5

PM:

1) Bent press: 2 x 5 x 20kg

2) Chin-ups: 10-8-6-4-2

3) Goblet squat: 2 x 5 x 36kg

4) Swing: 1 x 25 x 36kg

5) Core work

6)Joint mobility/stretching

Notes:

Weight: 212#

Nutrition: good

Body: great workout today. Feel refreshed.

Wednesday: Day 3

PM:

1) 2 mile run @ easy pace

2) 3 x 200m sprint 

3) 1 x 100m sprint

All with 2 x 20kg kb

1) Front squat: 2 x 5

2) Dbl kb press: 3 x 5

3) Swings: 2 x 25

4) Chin-ups: 5 x 5

Notes:
Weight: 210#
Sleep: 6 hours
Nutrition: supps,
Body: Sore in calves from sprints yesterday. Back a bit tender from take downs in jj yesterday.

Thursday: Day 4

Workout 1: Early AM

Jiu jitsu x 60 minutes (Standing)
1) Front kicks
2) Defending against collar grabs
3) Take downs from opponents back

Workout 2: PM

1) One arm press: 15 each @ 20kg

2) Goblet squat: 25 @ 20kg

3) Dbl kb swing: 25 @ 2 x 20kg

4) Chin-ups: 25 (15 in a row)

Notes:
Sleep: 6.5 hours
Nutrition: bad
Body: Decent, body is a little beat up still. Ate a lot today which helped in recovery.

Tuesday: Day 2

Workout 1:

1) 2 mile run @ easy pace

2) 5 x 100m sprints 

All done w/ 20kg kb

1) 15 x LCCP (each hand)

2) 25 x goblet squats 

3) 75 x swings

Workout 2:

Jiu jitsu x 120 min

1) Take downs

2) Arm bar out of guard 

3) Escaping guard

Notes:

Good day. Lots of reps in jj tonight. Spent a ton of time drilling basics of escaping guard.
Nutrition: Solid, took supps.
Sleep: 7 hours

40 day workout:

Overview: 

Need some discipline so will try Dan John's 40 day workout again but with kettlebells and running in order to finish up preparing for my 2 mile timed run. 

The things I will focus on are: 

1.) Kb work:

- Hinge

- Squat or lower body movement 

- Push

- Pull

2.) Endurance work:

- Cover > 2 miles min of 5 x per week

3.) Health:

- no processed grain

- supplements (vit d, fish oil, zmc)

- joint mobility and stretching 

The main goal of this experiment is to do what I say I will do. I am going to try for 40 days in a row.

Starting numbers:

Weight: 212#

Chin-ups: approx 15 deadhang 

2 min push-ups: 80

2 min sit-ups: 65 (yuck)

2 mile run: 11:49

Not flexible

Poor diet 

Monday: Day 1 (40 day workout)

Workout 1: PM

1) Kb and bw drills x 5 min @ fast pace

All w/ 2 x 20kg kb

2) LCCP: 2 x 5 

3) Front squat: 2 x 5

4) Swing: 2 x 15

*5 x chin-ups between each set (30 total) 

5) Ab cluster

6) Joint mobility

Workout 2: 3 hours later

1) 3 mile run @ LSD pace 

Notes:

Weight: 212#

Nutrition: no grain, took supps

Sleep: 7 hours 

Friday - Sunday: Rest + Observations

Celebrated my first anniversary this weekend with my wife. Went up north and relaxed. No training.

Observations/Notes:
- Ideal weight is probably around 200#. Right now I am sitting at 212-214#.
- I have been experimenting with trying to avoid processed grain and I feel much better. More energy, less energy spikes throughout the day.
- Eating one bigger meal at night and a small meal at lunch if anything is how I feel best.

Thursday: kb metcon, int

PM:

Workout 1:

5 rounds: 

5 x pull-ups (deadhang)

5 x LCCP @ 2 x 20kg 

5 x front squat @ 2 x 20kg

5/5 x windmill @ 1 x 20kg

15 min full body kb drills @ 1 x 20kg kb

100 x hindu squats 

Joint mobility 

Workout 2: 

16 x 120m sprints (22 sec to run, 22 sec rest)

Notes:

Weight: 212#

Sleep: 7 hours

Nutrition: no processed grain, feel great

Supps: fish oil, vit d, zmc, fiber 

Wednesday: Rest

Rest

Notes:
Weight: 212#
Sleep: 7 hours
Nutrition: Poor

Tuesday: jj

PM:

Jiu jitsu x 90 min

- Escaping a full guard

- Ankle locks out of the guard escape

- Ankle lock escape

- Arm bars

Notes:

Weight: 210#

Nutrition: ok

Sleep: 8 hours + 1 hour nap

Sunday-Monday: hunting

Early goose season. No training, poor nutrition.