12.20.19 Training Sessions (3)

“Punch Drunk,” variant
100x Walking Lunges (holding KB)
90x Russian KBS (53/35)
80x BB Strict Press (45/35)
70x Sit-ups
60x Burpee/Lateral Bar Hops
50x Calories, any machine
40x DB Hang Snatches, switch every 10 reps
30x DB Box Step-ups (24″/20″)
20x Strict Pull-ups
10x Alt. KB TGUs
Cool Down



“German Body Comp”

B1 12x Alt. BB Reverse Lunges
B2 4-6x Chin-ups
Rest a bit
C1 12x DBL KB Front Squats
C1 12x Standing Axle Biceps Curls
D1 10x (ea.) Bulgarian Split Squats
D2 20x BB Grip Roll-ups (45/35)
D3 30s (ea.) Archer Plank
3 sets
Cool Down



Prep Work:
2 Rounds
20 sec Chest Stretch
3-5x Ring Taps
3-5x Ring Dips
For Time…
10 RMUs OR 10 Strict Pull Ups
10 Squat Cleans 155/105
10 S2OH
1000m Row OR 110/90 cal AA
8 RMUs OR 10 Strict Pull Ups
8 Squat Cleans 155/105
8 S2OH
800m Row OR 90/70
6 RMUs OR 8 Strict Pull Ups
6 Squat Cleans 155/105
6 S2OH
600m Row OR 70/50
4 RMUs OR 8 Strict Pull Ups
4 Squat Cleans 155/105
4 S2OH
400m Row OR 50/30
2 RMUs OR 6 Strict Pull Ups
2 Squat Cleans
2 S2OH
200m Row OR 30/15 cal AA
40′ Cap
Cool Down





Five Simple Ways to Reduce Your Estrogen Load

Estrogen dominance is a real problem in modern society, be it from an over abundance of foreign estrogens in our environment, obesity, or critical nutrient deficiencies. Here are five simple ways to help reduce your estrogen load.

  1. Take zinc. I recommend somewhere between 75-225mg / day depending on your current levels. Zinc, among its many other functions, is an aromatase inhibitor and works to prevent the conversion of valuable testosterone into estrogen.
  2. Use 100% pure organic health products whiners possible. Commercial health products are laden with parabens and other estrogen-mimicking compounds. Check out www.ewg.org from comprehensive rating of your current health care products; everything from shampoos to shaving cream to deodorants.
  3. Use glass whenever possible, especially for storage or food and water. Plastics contain dangerous BPAs, a strong estrogen mimicker.
  4. Lose some fat. Inside our fat cells are enzymes that convert testosterone into estrogen. The less fat you have the less estrogen you make.
  5. Consider taking an estrogen-clearing supplement of two: Curcumin, Green Tea Extract, DIM, or a good probiotic are all excellent at detoxifying estrogens.