BTC basic template

Sarah LeTard
Date
resting heart rate
Hours of Sleep
Water:
Coffee:
Alcohol: n
Multivitamin: y
Probiotic: n
BCAA’s: n
Stress:
Cravings:
Exercise that felt good:
Exercise that felt off:
Training intensity:
Flexibility/Mobility Drills:
Corrective Exercises: n
Performance Goal/PGR:
Soreness/Tightness:


Meal Tracking
Rate ALL 1-5
Q=Meal Quality/Health     S=Satisfied/FullnesS     F=Focus/Mental Clarity     E=Energy

food log basics

Vitamins
morning

• 500 mg krill oil- 1 cap
• calcium 500 mg mag zinc boron mang copper d- 1 cap
• estrosense- 1 cap
• pycnogenol 30 mg- 1 cap
• spirulina- 3 tabs

evening

• Glucosamine Chondroiten MSM XR- 1 tab
• calcium 500 mg mag zinc boron mang copper d- 1 cap
• EFA (borage, walnut, current, flax)- 1 cap
• Alfalfa leaf- 2 tabs
• trace minerals- 1 tab
• Vit C 500mg- 1 tab

No other routine supplements (eg BCAA MCT etc...)

avg sleep per night 7-9 hours

usually wake up to alarm or phone ringing or kid calling me -> resting pulse is useless since my heart rate goes up immediately

first 8 weeks (starting in March)

My first program, used it for about 8 weeks starting in mid March

Three days a week * 8 weeks

goals and impressions before I start:

squat at 45- easy, 95 not hard, 145 not sure I can do full range of motion

power squat- easier that it looks

one arm swing- hard work but do able, goal is each arm 3 sets of three at 30 lbs to start

walking lunges- hate, may sub split leg squats instead, one set each leg forward and rear.

glute presses- not sure why I need to do this but I will be a good girl and cooperate

millitary press, not sure how this workws, will consult youtube

partial press- if this is that damn machine...

lat pull downs- 70 lbs and play with bars/grips

reverse fly- good for concentration, actually feels good- 12 lbs each hand, bent over?

overhead squats- will start with bar only

good mornings: need to consult you tube will start with light bar only

leg extensions and leg curls.  yuck yuck yuck

sled- could be fun

farmer's walk.  sounds like work

Day1: Back Squat (45, 95, 145) x (8, 5, 5)

   Power Squat from bottom (165,,,) x (5 singles)

   One-arm Swing (30,,,,) x (triples to new pr)

   Walking Lunges or Farmers Walk

   Kickbacks on glute machine

      full stack x 8-10 each leg

Day2: Military Press (45,,,) x (sets of 5)

   Partial Press

      behind the neck or use machine

      bottom range for triples to new pr

   Lat Pulldowns

   Reverse Fly

   Core work  

 

Day3: Overhead Squat sets of 8-10

     Goodmornings (45, 60,,) x (8,8,,)

Leg Curls

Sled or Farmers Walk

Leg Extensions

Standards and Demos (weightlifting)

Standard Tables http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm

Exercises

http://www.bodybuilding.com/fun/workout/exercise.html

Overhead Press (weightlifting)

http://youtu.be/OM4Bk0SOYjs

youtu.be/gyDNlSqDqAs
youtu.be/lbswrStK8cs
youtu.be/Zm1KxY8Me3Y
youtu.be/yT8cQ410ozk
youtu.be/SAXPJ3PfdyY
youtu.be/TtTEMRse54g
youtu.be/VkY9aa3okxw

Turkish Get Up

demo
http://www.youtube.com/watch?v=B4Q9mxjhMy8

instructional
part 1 http://www.youtube.com/watch?v=IBzQjEUzoAs
part 2 http://www.youtube.com/watch?v=MOw_6yzN_BI
part 3 http://www.youtube.com/watch?v=mhS3RatZhDA

Power Clean (weightlifting)

Demo http://youtu.be/XDxK_8iX__U
That Olympic Guy http://youtu.be/vXZt4PhdUns

PushUps and Animal Walks

Gorilla Walk http://www.youtube.com/watch?v=Tdwoctl_U84
Alligator Walk http://www.youtube.com/watch?v=SGVibrQrVWE
Scorpion Wild Thing http://youtu.be/a6ESyfCnC8U
CrabWalk http://www.youtube.com/watch?v=QOYlrCUc8pQ
Bear Walk http://www.youtube.com/watch?v=-OKN0zDXC7k
Dolphin PushUps http://www.youtube.com/watch?v=J4gdJHPkA8s
Judo/ Hindu PushUps http://www.youtube.com/watch?v=J4gdJHPkA8s
Side Plank http://youtu.be/V7HgEQgxHlw
Variations http://www.livestrong.com/slideshow/556257-10-essential-pushups-you-are-not-doing-but-should-be/
animal walks http://www.youtube.com/watch?v=XrB1C8P1-O4

Squat (weightlifting)

Demo
http://youtu.be/SW_C1A-rejs
http://www.youtube.com/watch?v=x6RIs8-AVwM

Form
http://www.youtube.com/watch?v=jpqWRmD-INI
http://www.youtube.com/watch?v=umc0-i7EKrk
http://train.elitefts.com/instructional/so-you-think-you-can-squat-parts-1-5/
 


Hip Drive
http://www.youtube.com/watch?v=zTjPMKTqf9c
www.youtube.com/watch?v=GynDZgEB1U0‎
 


Low v High Back Squat
http://70sbig.com/blog/2012/01/low-bar-vs-high-bar-squatting/

Snatch (weightlifting)

Tommy Kono tips
part 1 http://youtu.be/Lh99-EWC9h4
part 2 http://www.youtube.com/watch?v=uUjpbUJAf7w
part 3 http://youtu.be/UYb15ELz2-o

Mike Burgener
warm up http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf  http://www.youtube.com/watch?v=tk9MogjNas4
how to snatch  http://youtu.be/d0PITbWa0eU

Snatch- 2 pulls
http://youtu.be/f9bA4a2WjqE
http://youtu.be/rLc7jdx4-94

Slo Mos
http://www.youtube.com/watch?v=tk9MogjNas4
http://youtu.be/W0t0bPA1dpc
http://www.youtube.com/watch?v=x5i9BOvqeJ4

Analysis
http://www.youtube.com/watch?v=fxJqzCHFNVw

me 8-8-12