Best shape ever

One of the benefits of  being a single parent with no significant other is that it is easy too be maniacly focused on your goals.  I'm down to a solid 215, can lift for hours, run for miles, and swim a mile all in the same day.

The two training modes that still crush me, in the moment and days afterwards, are kettlebells and parkour (i.e. gymnastics meets obstacles course).

I strongly believe the kettlebell sessions and running are responsible for the fat loss.  And the parkour work has made me so much more agile, flexible, and 'dynamic'.  Olympic lifts are so much more natural.  Plyos are easier and more explosive.

The basic framework has been this:

Mon AM:  easy jog (2min jog / 1 min walk)
Mon PM: push + pull (mostly 5x5.  minimal accessory work and done for 1 set of Rest Pause)
Tue AM: walk
Tue PM: Legs (lots of unilateral volume, then front squat 5x5, then back squat 3 x 30)
Wed AM: easy jog (2min jog / 1 min walk)
Wed PM: 1 hr parkour followed 1 hr kettlebell madness.
Thu AM: Walk
Thu PM: push + pull (mostly 5x5.  minimal accessory work and done for 1 set of Rest Pause)
Fri AM: Off
Fri PM: Back squats: (heavy set of 10, add 10lbs for 9;  add 10lbs more for 8, etc.  last set is a single at +90lbs more than starting weight)
Saturday: Adventure time.  Hike, swim, distance run, Highland Games practice.  Just something to enjoy this amazing weather.

I'm going to keep this up indefinitely; just adjusting the distances and sets x reps as needed to  ensuure progress.

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