I’ll Knock You Out



Fitocracy Arnold 1% Barbell Workout
30 seconds work / 30 seconds rest. Three rounds, rest 1:00 minute between rounds.
Trap Bar Deadlift (45# / 95# / 125#)
Hang Power Clean (33# / 43# / 53#)
Press (33# / 43# / 53#)
KB Swing (16kg)


Power Clean
Work up to heavy single, then 5 x 2 @ 80%
103# (single) / 83#


Trap Bar Deadlift
5 x 2 @ 80% 1RM (175#)


Fitocracy Arnold 1% Bike Workout
5:00 minute easy warmup, then 30 seconds hard, 90 seconds easy x 5
Done on the AirDyne – 3.6 miles / 110 cals (recovery day, so I did not go 100% effort.)


practice form on double kettle bell rack squat and dumbbell man-makers


Walk 35 minutes outside with dogs.


Fitocracy Arnold 1% Barbell Workout
30 seconds work / 30 seconds rest. Three rounds, rest 1:00 minute between rounds.
Romanian Deadlift (33#) / Hang Power Clean (33#) / Press (33#) / KB Swing (16kg)


Work up to heavy single, then 5 x 2 @ 80%
75# (single) / 60#


“Death By 10 Meters” Farmer’s Carry
Do 10 meter farmer’s carry the first minute, 20 meters the second minute, etc. until you can no longer complete the work in the time period.
I used 30# kettlebells and got six full rounds and 60 meters before the clock ran out on round 7


FLR practice

I had a bugger of a month in July. Work, ranch stuff, and family drama all collided and left me a sleepless, exhausted approximation of a human being. I’ve been catching up on my zzzzz’s this week and trying to recharge the old batteries a bit. I planned an IWT workout after the pressing today. But as I sat between sets on the presses contemplating what exercises to do for the IWT, my body said “If you do that, sweetie, I’ll knock you OUT!”

You may wonder how I know my body said that. Good question, and the answer is as soon as I thought about doing that workout I felt exactly like I did the time I came down with Influenza A (or was it B?): like someone stuck a needle in me and drained every ounce of life from my body.

So, being a person that can sometimes take a very obvious hint, I said “Uh, ok. How ’bout some farmer’s carries, then?” I did not pass out at the mere thought of that, so that’s what I did.

Since I really have nothing to prove, and seek only to get healthier and fitter, it seems wise not to pound myself into the ground immediately after a three week suck-fest. Live to fight again another day, and all that.



Back on the Gym Jones Track


Well, I made it through one whole week of the Gym Jones program then life dumped a truck load of work on me. We had to sell over half of our cows on the ranch because of the drought and I spent over a solid week gathering, sorting, shipping and branding cow calf pairs. I hardly had time to eat and sleep, let alone work out.

This week I decided to just start all over from the beginning since I didn’t get very far in the first place.

Day 1: Intervals on the AirDyne

Day 2: Recovery day. Turkish get-ups, windmills and a light weight circuit.

Day 3: IWT

Day 4: Easy recovery ride on the AirDyne

Day 5: IWT

Day 6: Endurance day. An hour hike with the dogs.

Day 7: Rest

I decided to use the AirDyne for my intervals because I absolutely suck at that infernal machine. I’m able to hit the program’s specified pace on the rower, but I’m not even in the ballpark on the AD. Like, so far out of the ballpark I wouldn’t be able to stand across the street and catch the home run a juiced-up Barry Bonds hit over the third deck and out of the stadium.

So, you know what that means: more fine Dyne-ing for me.

The good news is, I’m much better at it than when I started. I hit the same number of calories in two minutes that it took me three minutes to reach the first time around. Progress!

On another note: Mark Twight has said that no one has ever gained weight doing one of their programs, and that is certainly true for me. I lost four pounds this week, and at a time of the month when I usually gain weight.

Tami likey.

On to next week, which is all of the same workouts, except more reps and longer intervals.

IWT, the Second


Gym Jones Women’s Foundation I

Day 6 – IWT

The Ingredients: Double kettlebell cleans and rack holds, ball slams, Air Dyne, rowing, trap bar deadlifts. Not necessarily in that order or combination.

The recipe: IWT (Interval Weight Training)

The result: Every inch of my body – except possibly my hair – was completely spent.

I did a little more research on the IWT’s. This is the explanation of them from back when the Gym Jones site was free:

Developed by Pat O’Shea in 1969 and refined during the two following decades. A complete paper on the subject was published in the NSCA journal in 1987. Typically an IWT session involves a set of 8-12 reps of an “athletic lift” immediately chased with two minutes of free aerobic exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds. IWT workouts may be scaled toward a particular fitness characteristic. For an endurance emphasis we increase the duration of the free exercise period to three minutes and reduce the rest period, all lifts are done with lighter loads and higher reps. To focus on power development we increase loads for the athletic lifts and reduce the reps, scale back the chasing aerobic exercise period (sometimes) and increase the rest periods to ensure “full” recovery.

As someone else pointed out, they are essentially Litinovs. Google Dan John + Litinovs and you can spend a solid afternoon sliding down that rabbit hole. I guess there is some controversy surrounding them. Some people love them, some people hate them, so-and-so talked to Litinov himself and he says he never did them, so-and-so talked to his coach and he say he did do them.

Whatever. I can tell you, for sure, with 100% accuracy, that I did them twice this week in the form of IWT workouts and I lost two pounds. Mind you, that’s nice, but this also happened smack in the middle of my period (when I usually gain 3-4 pounds) and while eating copious amounts of dark chocolate and M&M’s.

So there.



Gym Jones Women’s Foundation Program I

Day 3

Ingredients: Kettlebell swings and push press, Air Dyne, pushups, burpees, situps, rowing, goblet squats, and farmer’s walks. Not necessarily in that order or combination.

The recipe: IWT

IWT, IWT… I kept seeing that term sprinkled throughout this program, and I had no idea what it meant. I Will Try? I Was Tired? I Was Terrified?

Turns out IWT means Interval Weight Training. Circuits. Stuff that makes you really tired. I made it through all but one set. I found it prudent to not do the last round of the circuit involving goblet squats, as my hip flexor sent me a couple of “I don’t think so!” suggestions periodically.

I will try, I was tired, and I was terrified are all apt descriptions of my experiences with this workout. I have no problem trying or being tired. Fatigue is just fatigue. It won’t kill you or hurt you, you just keep grinding it out until the end. I am however, terrified of injuring myself again. I don’t think that’s a bad thing, though. It will keep me honest about my abilities or lack thereof, and help me honestly assess how much I can or cannot do.