Podcasts

Freedom

Do you listen to podcasts? I’ve found myself regularly listening to a few different ones over the last six months. There are so many different ones covering a host of different topics. I’d be willing to be there is a podcast out there for any topic you want to know about. Personally I listen to four Fitness and one Leadership podcasts regularly.

For the Fitness podcasts, I regularly listen to the Shrugged Collective (formerly Barbell Shrugged), Froning and Friends, Chasing Excellence with Ben Bergeron, and The Business of Fitness with Jason Kalipa. These offer a range of topics from general conversation and interviews with fitness personalities to knowledge about the latest and greatest research affecting the health and fitness field. I’ve learned quite a lot listening to these shows. Everything from effective ways to start and run a new fitness oriented business to how excellent coaches lead their athletes towards growth in their respective sports.

Regarding Leadership, The Jocko Podcast with Jocko Willink is the one I turn to. He is great at taking military leadership from both past and present and applying it to today’s business world. He often reads excerpts from books written by military leaders who recall great examples of supreme leadership. I often find myself wishing that the leaders of today’s military forces would listen to and apply the tactics he discusses so well on his show.

These shows have kept me great company during my time here in Korea. Make no mistake though, I’ll keep listening to them even after I return home. The information included is too good not to keep absorbing it. I’d love to know if you listen to podcasts and if so, which ones and why. Let me know!

Fitness 

Here’s the training I’ve done this week. High volume stuff.

13 August 2018

3RFT with 3 minutes rest between rounds:

25 Calorie Row

21 Burpees

15 Calorie Bike

12 Power Clean and Jerks 95#

Time – 22:50 (6 minutes rest included in that)

14 August 2018

Back Squat 4 sets of 5 reps (Reload Week)

135-185-225-275

Pull-up Skill Work

3 sets of 4 butterfly pull-ups

3 sets of 3 Chest to Bar pull-ups

AMRAP 5

10 Pushups

10 Goblet Squats 53#

Score – 6 +10

-rest 3 minutes-

AMRAP 5

10 Burpees

10 One Arm KB Thrusters 53#

Score – 3 Rounds

15 August 2018

Row Conditioning 

10x 500m with 1 minute rest between

2:11-2:04-2:01-2:00-1:58-1:56-1:56-1:55-1:55-1:53

Deadlift 3 sets of 5 (Deload Week)

135-225-275

Every 4:00 for 5 Rounds:

1k Bike

12 Deadlifts 155#

9 Hang Power Cleans 155#

6 Push Jerks 155#

16 August 2018

AMRAP 13

55 Calorie Row

55 Russian KBS

55 Burpees

55 Abmat Sit-ups

Score – 1 +27 Reps

4RFT (with a partner – you go, I go):

15/10 Calorie Bike

10 DB Push-ups

10 DB Bent Over Rows 55#

Time – 12:52

17 August 2018

Push Press x 3

75-95-125-135-155-175-185-205-215-225

EMOM 20

  1. 40 Double Unders
  2. 8 DB Thrusters 50#
  3. 10 Pull-ups
  4. 12 Box Jumps 24″
  5. Rest

Max Height Box Jump

30″ – 36″ – 42″

Bike Conditioning

5k for time – 7:33

4 Person Team

200 Burpees for Time – 7:01

18 August 2018

Squat Clean

95×3-135×3-185×3-215-225-245-265-275

For Time

50-40-30-20-10

Bike Calories

Wall Balls 20lb 10 ft

Row Calories

Time – 32:00

Core Work

5 sets of 10 GHD Sit-ups

Team of 3

90 Power Snatches 135#

Time – 5:00

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