12.3.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates (for/rev)
2x15m Lunge + Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Bear Crawl Suicide”
5m Forward + 5m Reverse
10m Forward + 10x Reverse
15m Forward + 15m Reverse
Rest while a partner goes
3 sets
Then:
“VMO Hell”
12x DB Cyclist Squats (elevate feet onto a 25# plate) +
15m Reverse Rogue Sled Drag, AHAP
Rest fully, 4 sets
Then:
60 sec Hard Row, Ski Erg, Airdyne +
60 sec rest +
60 sec DB Snatch (1:1) +
60 sec rest
3 sets
Then:
Cool Down

 

STRENGTH
WARM-UP:

10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates (for/rev)
2x15m Lunge + Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10x BB Strict Press, AHAP +
1x UB KB Gauntlet Carry @ 2×45/35
Rest fully
3 sets
Then:
4×10 Bent-Over Rows, AHAP
Then:
4x (20/10) Slideboard Hamstring Curls +
M.E. DB Hammer Curls
Rest 2:00, 2-3 sets
Then:
Cool Down

COMPETITIVE FITNESS
Park at GP West and run to HQ for time (Stefan will give you a ride back)

 

COACH’S COMMENTS
The pursuit of greatness is my goal. To be a winner, in everything. To be fearless and humble in the face of defeat, change, vulnerability and even success. The laws I live by are there to guide me and to ensure I reach my goal in a way that is congruent with my values and morals. 

I have chosen the medium of exercise, training, nutrition, massage, human health, and community etc. as my form of expression. That is, I have dedicated my life to helping people become the best versions of themselves. And as many great entrepeneurs before me have discovered, the real key to success in business is filling a societal need through your work; a necessity; something that makes the world a better place and moves it in a positive direction. In my view, the human condition is at risk. And worse, any inkling of understanding of how to take care of ourselves or achieve a physical state worthy of survival seems so far out of reach for the average person.

There is a definite need for people like myself and pioneers in health and fitness who have the talent and wherewithall to see the problem and find ways to solve it. And that is where the evolution begins. More than ever I find myself trying to convince people they have what it takes and to set the bar higher for them because they sure as hell won’t set it for themselves. Their self-loathing is sad and pathetic. They’re convinced they’re old, they can’t, or quick to serve up some other bullshit excuse as to why they are fat, unhealthy, weak, or whatever. The skill of training is but one aspect of this job. It’s where the rubber meets the road. It’s the tool we use most. But first we have to get people to the road and once we get them there we have to walk that fine line between showing them they have what it takes and reminding them they have a long way to go. And that’s the rub. That’s the part no one does better than me. That is my talent. 

In the past it was, “you don’t wanna work? get the hell out of here I don’t have time for you.” Now it’s, “you don’t want to work? Why? I see something in you perhaps you do not. I see a light. It may be faint, but it’s there. I know because you’re human and your innate drive is to be better. So let’s find a way to motivate you and to show you once and for all you are every bit a badass in your own special way.” 

The difference between these two approaches is the difference between steady state cardio and OLY lifting. Night and day. It is this attitude and approach that will change the world. I believe in people and I love the challenge of convincing them they have what it takes despite their lack of self-love and confidence. Best of all I get to make a living doing it. 

 

PHOTOS

Step out of the shadows and reveal what you have become. No longer are you shapeless and shy. No. You are different. Better. You have chosen a better path. You are no longer afraid to fail. You are addicted to self-improvement. The sweat running down your forehead and dripping off your nose is a symbol of your efforts; and you live for every drop that cover the floor. It's a new you, carved from the unrecognizable image you once had of yourself.

Step out of the shadows and reveal what you have become. No longer are you shapeless and shy. No. You are different now. Better. You have chosen a worthy path few tread. You are no longer afraid to fail. You are addicted to this newfound self-mastery. The sweat running down your forehead, navigating the wrinkles of your face like a river as you complete one final rep. As you sit there, basking in your glory it continues down to the tip of your nose before it splashes to the floor. These beads of sweat are symbols of your efforts; and you live for every drop that descends. It’s a new you, carved from the unrecognizable image you once had of yourself. I bet you never knew training could be so powerful. Well, it is. You just have to frame it in such a way that the seemingly unimportant act of picking something up and putting it down penetrates the very depths of your soul. We find meaning through interpretation the same way we interpret something as meaningless. The choice is yours.