Test

Monday's Training Session:

"Failure"

Max consecutive repetitions for each of the following:
KTE's
Deadlift 135/75 lbs.
HSPU's
Kettlebell swings 50/35 lbs.
L-sit pull-ups

Notes: Complete one set of each exercise going to failure, rest between exercise 1-2 minutes. Total number of repetitions for all exercises is your score. Swings are all the way overhead, if you stop moving on the deadlift you're done - no resting at top or bottom, head must touch ground on every rep for HSPU's and knees must touch elbows every rep for KTE's. The minimum passing score for this test is a total of 150 points.

So the first caveat to the "Paleo Diet" is that it's exceptionally expensive to purchasing all these fruits and vegetables and meat. Because grains like pasta, rice, breads, and the like are good fillers in your diet, when you remove them everything else needs to increase. And unfortunately the items that need to increase are the pricier of the lot.

Rest Day

This weekend is free time, take advantage of your time, use it wisely it passes quickly. Next week will be a recovery week, with very light training to keep the blood flowing and give your body a break. Consider looking into a no-grains diet; the benefits of this choice are still outweighing the fact I don't eat bread and pasta anymore.

Strength Endurance

Friday's Training Session:

3 Rounds for max reps of:
1 min. Deadlift 225/105 lbs.
1 min. Front squat 155/75 lbs.
1 min. Burpee box jump 24'' box
1 min. Grasshoppers
1 min. Rest

Strength is king! Through out my training evolution I have reaffirmed the importance of strength and come 360 degrees in understanding that an individual who is well developed in relative strength (strength based on maximum force production in relation to body weight proportion) will the majority of the time demolish someone whose energy was focused else where. It is important to understand that I am not referring to maximal strength (maximum force production by itself) where in specifically focusing on this can lead to unwanted and excessive mass that impedes other fitness capabilities like speed, power, endurance and flexibility. Relative strength should be the foundation of your training goals, unto which you then step off chasing power, speed, endurance, agility, flexibility and balance.

Strength

Thursday's Training Session:

3x Attempts at maximum consecutive muscle-ups. Rest as required in between attempts, post highest number achieved to comments.

Work Capacity

Wednesday's Training Session:

10 Rounds for time:
5x Curtis P. 115/65 lbs.
7x Ankles to bar
10x Burpees

Notes: A Curtis P. is an exercise developed by Rob Shaul of Mountain Athlete that is sure to get your heart racing while building superior strength. Grind through this workout at a consistent and deliberate pace. Post time to comments.

Water Confidence

Tuesday's Training Session:

2000m Fin swim for time

Thrusters
5-4-3-2-1-1-1

Notes: Post swim time to comments. A thruster is a front squat into a push press. For the thrusters work up to five rep max, then progress toward 1RM, post loads to comments.

Weighed in at 173 lbs. today, down from 185 lbs. at the start of the Paleo diet. Still no noticable difference in strength or performance.

Strength/Work Capacity

Monday's Training Session:

Work up to 1 RM Snatch

AMRAP in 20 minutes of:
15x O.H. Squats 115/65 lbs.
10x KTE's
5x HSPU's

150x K.B. Swings 70/35 lbs.

Rest Day

Another weekend to relax and rest up. Get out and use your fitness, take care of some household projects, go for a weekend trek,
play with your kids. Fresh air and sunlight are just as important to your health as rest and recovery.

Work Capacity

Friday's Training Session:

As many rounds as possible (AMRAP) in 20 minutes of:
3x Deadlift 275/135 lbs.
4x Pull-ups
5x HSPU
20x Sledgehammer hits

So I basically, started following the "Paleo diet" which consists of a primary food intake of fruits and vegetables, meat, fish, poultry, and nuts and seeds. Grains - rice, pasta, cereals, breads, etc. and dairy are supposed to be eliminated from your eating habits. This is not a "diet" in the sense of trying to lose weight or anything ignorant like that, but a new lifestyle of eating practices like being a vegetarian. I wouldn't share anything with you if I hadn't tried it out first and found it to be beneficial. So results so far after about three weeks are as follows:

1. Same energy levels as before, but I never feel heavy, slow, tired, or overly full
2. After a week of eating this way you immediately begin to lean out
3. I never am hungry an hour later, like used to be
4. I feel good

I will continue to keep you posted on the results whether positive or negative. More research here.

Rest Day

Take it easy today! Do whatever you want, take a nap, relax, recoup for a hard session Friday.