Never Let Go by Dan John, (29) That Guy, Notes

Post date: Nov 12, 2016 3:05:53 PM

Dan John - On Target Publishing

Twenty Nine. That Guy

• • • Nobody has a typical week. Train at home. Be willing to change things up.

    • When work life is long hours (12-15 hour days), the load we can handle is significantly reduced. Ladders are a good choice. The typical ladder (1-2-3.)

      • 1 Left arm Kettlebell Clean and Press

      • 1 Right arm Kettlebell Clean and Press

      • 1 Pull Up

      • 2 Left arm Kettlebell Clean and Press

      • 2 Right arm Kettlebell Clean and Press

      • 2 Pull Up

      • 3 Left arm Kettlebell Clean and Press

      • 3 Right arm Kettlebell Clean and Press

      • 3 Pull Up

        • This ladder can be extended to five when time permits. If weak in the upper body, do pushing and pulling with each workout.

    • Example

      • Sunday. Shopping and Yoga. Eat something healthy and filling before going. Write a list too and eat smart all week. Do Bikram Yoga. It will make one glass of wine work like ten.

        • Groceries

          • Eggs and meat for breakfast

          • Large Salad for lunch

          • Do your best for dinner (eat a lot of fiber and even more protein)

        • Supplements

          • Fish oil. Lots of it.

          • Metamucil

          • ZMA before bed

          • Alpha Male

          • Oatmeal with protein powder

      • Monday - After warm up: 8 Sprints, 40-60 meters. Start slow, accelerate, ease off. The goal is to not get hurt. Increase the intensity with each sprint.

        • Typical Workout (perform as circuit for a total of five sets)

          • Back Squat for 5 reps

          • Push Up for 5 reps

          • Pull Up for 5 reps

          • Power Curl for 5 reps

          • Military Press for 5 reps

          • Finish the workout with a long farmer walk. If the weather is rough do snatches.

            • Snatches: Left arm for 10 reps, Right arm for 10 reps. Rest and repeat for whatever number of sets feels good.

      • Tuesday

        • Snatch Grip Deadlift plus explosive shrug

          • Week 1 = 5+5 (heavy), 3+2 (heavy,) 6 heavy singles

      • Wednesday

        • Day off

      • Thursday

        • Same as Monday except do Kettlebell swings in place of snatches and front squat in place of back squat.

      • Friday

      • Play with the weights. Wander with the dog after a few sets of whatever.