Main – Performance

A): Back Squat (4×4-6)

B): Good Mornings (4×6-9)

C1: Barbell Row (3×8-10)

C2: DB 1 and 1/4′s

Main – Fitness

A): Back Squat (4×5-7)

B): Good Mornings (4×6-9)

C1): Barbell Row (3×8-10)

C2): DB 1 and 1/4′s (3×5-7)

Main – Performance

A): Back Squat (4×4-6)

B): Good Mornings (4×6-9)

C1: Bent Over Row (3×6-8)

C2: DB 1 and 1/4′s (3×4-8)

Main – Fitness

A): Back Squat (4×5-7)

B): Good Mornings (4×6-9)

C1): Barbell Row (3×6-8)

C2): DB 1 and 1/4′s (3×5-7)

Main – Performance

A): Standing Broad Jump (3×1)

Testing:
Heels must be on 0cm to start
MUST ‘stick’ your landing
3 attempts each.

Make sure you keep ‘warm’ whilst waiting.
Anyone caught standing still/feet flat on floor – complete 5 burpees.

B): Thruster (4 x3-5)

Bar must start from the floor
2 mins between sets

C): Metcon (Time)

5 Rounds for time:

15 Toes To Bar
20 Kettlebell Swings 24kg/16kg
25 Double Unders

Main – Fitness

A): Deadlift (on platform) (5×3-5)

@30X0
Rest 2mins

+: Metcon (Time)

10 Rounds for time:
10 Box Jumps (24″/20″)
15 Push Ups

Despite the positives I still had a nagging feeling that something was halting my progress or at the very least the rate of progression towards my body composition goals. I was training hard, eating well, supplementing like I should and I was still stalling when I felt like I shouldn’t be. I spoke to this with Ed and Co. and they just told me to stick with it and that I was likely just reaching a plateau that I had to break through. I said fair enough, muttered egocentrically under my breath that they didn’t care about me, kept calm, carried on.

A week or so later though Ed attended a mentorship program with the Irish Strength Institute which he said was incredible and sent him away more than a few bits of exciting knowledge to share with his clients, and more importantly, me. You can ask Ed yourself about some of the things he learned but the one that pertained to me most was the importance of Gut health, Toxicity in the body and methods to improve it. Before joining Coastal Fitness I was one of the hottest up and coming snowboarders to hit the scene since Shaun White and as you can imagine the partying was endless. No, but I was instructing and the lifestyle for me was very much, Ride, Party, Sleep (negotiable), Repeat and as you can imagine this put my body under a lot of stress and I did nothing to negate this in any way. Not through proper nutrition, additional exercise, staying away from the bar one night, nothing. Writing that fills me with both great nostalgia for the memories and great fear for just how much harm I did to my innards. Anyway back to the point of this. The answer for me was to go on a comprehensive elimination diet (you have permission to read that as Arnie). The premise of this is to eliminate (you read it as Arnie didn’t you) all foods in the diet except Vegetables and even within vegetables none of the root variety. I was already Paleo so its not too bad until you think about it and realize that means no meat, no nuts, no eggs, no sauces, no excitement. Additionally traditional protein shakes are out the window so I will be consuming Vegan protein from a Rice source.

I won’t go into too much detail as of yet but will tell you all about it after I am done and will give a full breakdown of how it went. The plan is however:

(This version is slightly shortened due to Junk party commitments (I’m looking at you Dave McGrath!))

7 Day Comprehensive Elimination Diet

Every day – 8 servings – 10g Glutamine a day (every 2 hours or so)

7 days – Just vegetables/salad (No Roots vege’s)

3 meals a day each with 2 scoops Vegan Rice Protein

7 days – Just vegetables with re-inoculation of Meat in steps.

3 meals a day, 2 of which are supplemented with Rice Protein the other with meat from sources previously not used greatly i.e. I ate a lot of chicken before, so I will not eat chicken during this stage.

Still training throughout with reduced volume whilst supplementing with Pre and Post workout BCAA’s.

Challenge accepted, wish me luck.

Main – Performance

Metcon (No Measure)

on a 2min Timer:
10 S20 @ 60kg
10 pull ups
airdyne remaining time @95%

Rest 7mins

x3 sets

+: Metcon (No Measure)

On a 2min Timer:

7 Deadlifts (60/30kg)
7 Hang Power Clean (60/30kg)
7 Burpees AFAP
Row Remaining Time @95%
rest 7 mins
x2 sets

Main – Fitness

A1.: Strict Press (4×6-8 @ 20X0)

rest 75s

A2.: Supinated Chin-up (4×5-7 @ 20X0)

Rest 75s

B1.: Barbell Alternating Lunge (3×10-12 @ 20X0)

rest 15s

Front knee over toe – hamstring must touch calf. Complete required reps on EACH LEG

B2.: Kettlebell Sumo Deadlift High-pull (3×15-20)

Focus on fast hips and squeezing glutes at the top of the rep

rest 75s

C1.: Ring dip holds (3×20-30s)

rest 30s

C2.: Scapula hang (3 x 20s)

rest 30s

Main – Performance

Metcon (Time)

on a 2min Timer:
3x
7 CTB pull ups
airdyne remaining time @95%
Rest 7mins
2x
7 Deadlifts (60kg)
7 Hang Power Clean (60kg)
7 Burpees AFAP
Row Remaining Time @95%
rest 7 mins