AWESOME bodyweight 20/15/10/5!! Powerful Eating too!! Nuka's 1st swim too!!:)

video
Nuka's 1st swim ever:) then she shakes so hard she almost fell over:) We went right after todays awesome workout we walked down to the river and jumped on in...man it felt great, nice and cool water!!! Perfect after workout recovery!!
AND MAN WHAT AN AWESOME WORKOUT TODAY!!!!
NOW - WRITE OUT YOUR WORKOUT GOALS FOR NEXT WEEK, WRITE NEXT WEEKS GOAL RESULTS OUT OVER THE WEEKEND TO GIVE YOURSELF GOALS TO HIT FOR EACH WORKOUT EACH DAY NEXT WEEK!!
MBG 1 - restoration; been doing Eischens Yoga daily and today and wednesday did after w.o. swims!!
MBG 2 - 3B's training!!! (Bodyweight, Bands, Bars!!): did this weeks R, F workouts and they went great! Foggy coined this term and i love it!! It's part of us now!! This is MBG Training my friends!! Tell me how you like this okay my friends!! 3Bs!!!:) haha Love it!! Great job FOGGY!!!
Thursday: did the 8 x 200m sprints in my ZEM's: http://www.zemgear.com/Beach_Shoes_Apparel_Home.html then did the 3 sets of 10 as high a box as possible. did 10 at 30" on my 3rd set which was good:) very easy workout which i wanted for today too...then ran with nuka about 2 miles too:)
Friday: today's 20/15/10/5 workout was to be done with 28s for cleans and presses AND muscle ups!
REPLACED the kb's with bodyweight cleans with power jumper  (new exercise mr. paul fogg thought up from MBG Darwin! it's very cool). Was thinking man i'd rather do bw than kb's and this worked perfect!!!
For the BW Cleans we used 2 red bands on the power jumper, started seated on a 12" box with fingers touching floor, then jumped up onto a 24" box....worked great!!
For the BW Push Presses we did handstand push ups off 6" boxes using a slight kick to assist and it worked great too! Using the wall to maintain balance we then brought knees down towards elbows then extended them up fast to assist as we pressed up to a full handstand...worked great!!
Then still did the Bar Muscle ups - IF you cannot do bar MU's then assist them by using a bar at shoulder to slightly over head height to jump into the muscle up position and still finish with the dip and it works great...so just put a box under a bar to make this the right height and your set! 
                                          20            /  15          /     10       /     5
1) Bar Muscle ups  - 5,3,2,4,3,3     /  5,4,3,3  /     5,5      /    5
2) BW Cleans         -     10,6,4        /   10,5      /      10      /    5  
USED: PJ120 12" to 24" touch floor (going to 30"box)
3) BW PP               - 4,3,3,2,2,2,2,2 / 5,3,2,2,1,1 / 3,3,2,1,1 / 3,1,1
off 6" boxes w/slight kick
                                  15:25   /  29:15  / 37:40 /  41:34 Total time!
Great workout!!! Cant wait to beat this time next week!!!:)
The MU's are getting easier for me too:)
MBG 3 - eating plants:)
  • Green drink
  • maca cafe
  • soaked oats, blueberries, walnuts, lifes basics, rice milk
  • kombucha
  • steamed spinach, black beans, hummus, ezekial sprouted tortillas, sweet potato
  • spice tea
  • organic food bar
  • steamed kale, brown rice, refried beans, sweet potato
  • spice tea
  • oranges
MAN I'M DIGGIN' THE FEELING!! STRONG, SIMPLE, SILVERBACKS!!!!:)
PEACE MY FRIENDS!!
JON

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