Jason Yun’s Training and Nutrition

Today I decided to go to the gym. I don’t know why. I always forget something when going there. Today I forgot my stopwatch and my shoes. Had to work out in wolverine boots. Looked pretty dorky But still got in a great workout.

Started off with dumbbell snatches
2/2 x90
2/2 x100
2/2 x110
2/2 x115

Then moved into a form of supersets with more of a break in between about :30-45 rest between each. Still wanted to get some what heavy in.

1. box squat & close-grip pullups
3 total sets worked up to 285 x 3. pullups 8-10 rep range

2. RDL’s and dips
3x 5×275 3×10-12 x weight

3. overhead press standing and roman chair sit ups/russian twists
2×6-7 x 135 2×10/20×25

Then moved into some conditioning complex, just made it up on the fly while doing it.
x135 lbs
high pulls x 6
bent over rows x 8
push ups on bar x 8
power cleans x 4
snatch grip deads x 4 (tweaked my knee a little)
did 2 sets total. FOrgot how awesome and painful complexes are. Need to get back on the complex horse!

Here’s a complex I did a few months ago:

Today’s workout was about a half hour. Quick is how I like them. Started off with dynamic warmup then moved into

sandbag cleans/zercher squats x 100
2×5

then 2 x4/4 cleans to opposite shoulders and squats x 125

2×4/4 x 125 same thing except now holding 30 pound heavy bag overhead with other hand.

Moved to RDL’s
3×8x125 sandbags

and 1 set SLDL with a 70 lb keg on a stool x 8 reps (was more concerned not falling off)

Then moved into some sledgehammer slams, no real set scheme or anything. Just did 144 slams as hard as I could in 6 minutes.

It’s amazing what 50 more yards will do to you. I usually only go up to 100 yards, but decided to do 150’s today. The last 50 yards felt like I was in slow motion. Unbelievable!
Plus it socked the wind out of me like nothing ever. Sprinting all out is the most grueling exercise known to man!

4×150’s 3:00 rest in between

4x 50’s :90 rest

Finished off with a 100 yard bear crawl. Torture. But awesome total body conditioner.

BABY BEAR CRAWL

Here’s a nice little kettlebell article I found over at fitnessfacts.org

10 Things You Need to Know About Kettlebells - Part 1

They say first impressions last the longest. In the case of kettlebells, my first impression was way off. I was formally introduced to kettlebells about three years ago by my colleague Josh Henkin during one of our weekend training sessions. My wife got hooked on them and almost immediately started looking for them on eBay. To say I was a little hesitant about kettlebells would be an understatement. As a matter of fact, when I learned that she had purchased a pair of 12 kg kettlebells, I believe my comment was something like, “You can do the exact same thing with dumbbells.”

My how things have changed. I now have at least 10 kettlebells in my facility and will probably add a few more in the relatively near future. I also drag around another six or so in my truck for my outdoor fitness camps. I’m sure some of you are thinking that I have gone and drunk the proverbial kool-aid.

No, what actually happened was I realized two things.

1. All of the best coaches that I know use them for many different types of clients. Whether they’re coaching for athletic development, fat-loss, powerlifting or hypertrophy, you will likely see kettlebells being used during some portion of a training day. There must be some merit to the implement if all those guys use them with their clients.
(more…)

I knew it was going to happen but I didn’t expect this much. My abs are so sore right now! It hurts every time I even breathe. It was those damn modified muscle ups. Try them out. Here’s a quick video I did of them:

Brought out the trusty USA to get some of my workout in today. Worked out at night, got cold real quick compared to day.

Started off with some deadlifts with a average band draped around it.
3×135xgreen
2×155xgreen
3×3x175xgreen
bought :90 between each set

Superset
L-pullups 3×6-7
USA flyes 3×8-10
:45 between sets

Superset
BB Push presses 2×3x175
USA modified muscle-ups (just the back part no dip, do these mostly to hit the abs) 2×8xweight

USA triceps extensions 2×6-8

Grip work: Plate holds
USA Wrist curls
Earth Squeezes (Just isometric holds versus the ground)

FInisher
20 rounds :15 work :15 rest
Was going to do USA Punches (Hold self in top push up position and move arms N,E,S,W) but strength got too ow around round 10, so switched to pull ups for 4 rounds, but started catching my breath too good, so last 6 just bear crawls.

So it was 20 rounds 15/15
USA punches/bear crawls 10 rounds
Pullups/bear crawls 4 rounds
bear crawls/bear crawls 6 rounds

Finished off with some Workout and potato, shower, and foam rolling. Done

It’s trick or treat in my town tonight. A dentist’s best friend
Quick bodyweight and kettlebell workout tonight. Got plenty of sleep last night after only getting 3 the night before. Voted yesterday and took me 3 hours to get through the line, it was amazing how tiring standing in a line can be. Anyway on to the workout.

5×5 handstand pushups :60 rest

1-arm kettlebell rows x 90 pounds
2×6 :15 rest
:30
2×5 :15
:30
2×4 :15

decline pushups on stability ball :60 rest between sets
13
12
9
8

Superset of band pull aparts and ab wheeel
9x light
5x ab wheel (3 up negs)

8xlight
6xwheel

8xlight
6xwheel

:45 side bridge on sb

Finished off with 1 tabata circuit of Mountain climbers and shadow boxing. Tried doing it with the double band attachment by Dave Schmitz, but it fell off during the second set of mountain climbers. Total time was 35 minutes.

Short 15 minute workout yesterday

did ladder style workout using alt swings, cleans, high pulls and snatches. Did 3 sets with a 50 lb kettlebell, then 40 then 30

Started with 1 rep each hand and moved up to 4 with 50, 5 with 40, and 6 with the 30

then finished off the workout with a max rep GHR and a 2:00 bridge up down.

Love these quick kettlebell workouts. Gets the blood pumping and lungs working, clears the mind. Awesome!

Here’s a video of a conditioning workout I did with some kettlebells.

Quick 1/2 workout.

3 sets of squats with bodyweight
3×15x205

3 sets of good mornings
3×15x135

then on to the prowler. This thing always kicks my ass. My heart rate doesn’t even get as high as most other conditioning methods but I always get a huge lump in my throat.
Just 4 sets by 20 yards up and down handles for a total of 40 yards each set
:60 break in between

Then finished with walking for 200 yards on the high handles