10/14/2021 Using the SSB Yoke Bar
I like to teach using the Yoke bar by telling the squatter to hunch up and create the "pad" with the traps. That way you save your spinous process of the cervical vertebrae. Then, to engage the lats, push the handles up in the front while keeping the elbows tucked in and shoving (here we […]
The Oreo Challenge Just Became A THING!
It looks like The Oreo Challenge has caught on. The time to beat is 2:56:56. Will you be the one to do it.
I'm Sorry For Your Loss
Rest in Peace Rob Kolberer. This is the kind of person we should all strive to be. Friend, powerlifter, strongman, PALS.
Hard Lessons 10/13/2021
One of the hardest lessons in life is letting go. Whether it’s guilt, love, anger, loss, or betrayal, change is never easy. We fight to hold on and we fight to let go. Today's Training: AirDyne: 30 mins Concept II Row for time: 5000 meters Tempo Reps: 2-1-3 DB Curl 4x8 Rope Pushdown: 4x10 […]
10/12/2021
When teaching the position of the body in a floor press, I like to have folks get under the bar and do a HUGE hip extension. As the participant feels their weight on their traps and back of the head I can get them to understand the idea of "Putting their shoulders into their back […]
10/11/21 Pull Sumo, Double Overhand, No reciprocating grips, Don't ...
I didn't give anyone the choice today which way they were going to Deadlift. I wanted to open everyone's hips up so we pulled sumo only. Secondly, it was a grip strength test. Since the pinky and the thumb connection is the weakest link in the upper body, it is a built-in "safety" technique. NO […]
My Conjugate Conditioning Max Effort Lower Body Circuit
While working on my running this circuit has allowed me to continue some strength training without ruining my recovery.
Muscle Contractions More than a Sliding Filament Theory
How do muscles contract and what you need to know about muscle protein synthesis.
10/8/2021 Sometimes you have to outlast the suck
Early morning today came way too fast. I know that I had to get my dog out before I went to the gym and the only way I was going to fit in my conditioning AND allow my dog to be alone for the duration of the morning was to get her out and run […]
10/7/21 You don't check ME out...I see if you qualify to workout in...
People wonder why I go through a three workout tryout...??? It's because I can determine after three days whether that person QUALIFIES or not to make my team. I'm at a stage in my coaching career where I don't care if a person likes me or not. They don't come in to "check me out". […]
10/6/2021 When you get tired
When you get tired learn to rest, but never quit! Today's Training: YUP..."Pop Your Heart" Wed is BACK!!! AirDyne: 30 mins. Bike Commute: 26 mins Prowler: 12x120 yards Concept II Row: 5000 meters for time Bike Commute: 27 mins I am so stink'n hungry...hahaha
The 5 Most Overlooked Strength Training Tips
5 strength training tips that will help you in the weight room
10/5/21 Pay Attention!
As some are aware, I wake up daily at 2:45 PDT to start my day. Jocko Willets likes to brag about being up at 0400 and that's pretty good, but he's an hour and 45 minutes late for my liking. hahaha...Don't tell him I said that. I get my morning business done and before I […]
Goals and Methods
Be stubborn about your goals but be flexible with your methods. A goal is written in STONE and the Objectives should be written in sand. Today's Training: AirDyne: 30 mins. Bike Commute: 28 mins. Suspended Knees to Elbow: 3x12 Ab Wheel: 3x12 Side Plank Hip Up: 3x12 Dynamic Deadlift: 15x1 GHR: 4x10 hold a […]
My Conjugate Conditioning Program
How I am tailoring my resistance training to fit into this conditioning training block.
Make Masculinity Great Again 901: 10/1/2021
Men see only 16 colors. (if that) Peach for example is a fruit, not a color. Pumpkin is also. We have no fucking idea what mauve is. Today's Training: AirDyne: 30 mins. 4x25 of the following: BB Curl Rope Push-downs DB Curl DB Supine Tri Ext Hammer Curl Dips Reverse Grip Curl Close Grip […]
How To Do The Barbell Squat 101
I was asked if I could help Alexander Meadows with his squat. After catching up and trying to determine what his training needs and desires were, we got to work. Alexander came out with John many times, and I would work with him here and there while John was filming content for his site.
