Sometimes you’ve just got to keep your head down and put in the work.
5 sets of:
Clean & Press x10
Back squat x10
Pull ups x10
Send me a message for personal training or small group training (@strengthcampdxb season 3 starting soon!)
#personaltrainer @smartfitnessuae. Powered by @asicsme. #cleanandpress#backsquat#pullups#running
What motivates you? What is your driving factor? You HAVE to figure it out what that is and USE it to your advantage. Whether it’s a celebrity or as simple as a photo of yourself back in the day, you need to have something that will always help you drive FORWARD! Especially when you feeling lazy AF 👊🏾 ///
So yesterday I asked in my stories if anyone has heard of PIR stretching. Turns out not many have, which means lots of you aren’t benefiting from this effective stretch technique.
So post isometric relaxation is a technique used to help relax tight muscles. You take the muscle to a stretched position to begin, ease out of the stretch and apply an isometric contraction and then go back into the stretch again. The sequence is repeated several times and often favoured by therapists.
In the first clip (slightly speeded up for Instagram upload) I’m using this technique to promote a better range of motion in the shoulder joint. This is beneficial for overhead pressing movements where joint alignment is the difference between safe technique and injury.
You’ll see how this preparation then transfers to the overhead press movement of clean and press.
I make no apologies for sharing yet another clean and press video. It’s a simply awesome exercise which ticks a lot of boxes
✅Multi joint ✅Whole body
✅Metabolically demanding ✅Cardiovascular when repeated for time
✅Strength and power gains
✅Promotes bone health through loading
I love it, and make sure all my clients know how to perform it.
Need further explanation of PIR stretching? Give me a shout #stretching#flexibility#cleanandpress#strengthtraining#strongwomen#womenwholift#stretch#pirstretching#postisometricrelaxation#personaltraining
For today's special Power Day, I tried out an all-time classic: some Clean and Presses. These literally work everything from head to toe, particularly, the shoulders, upper back, traps, grip, core, lower back, and legs!
I got 115lbs for 6 reps. I probably could've lifted a bit more, but I wanted to get my form on check first. Especially, since I do Cleans less technically, like Olympic Lifters, and more brutishly, like strongmen! XD
This week the weights have backed off to give this poor soul a rest.
Decided to try some heavy rows for @rahndeuis but could only muster 3
200kg deadlifts and rows
@cerberus_strength_australia figure 8’s holding on too well which was worrying. Discount code :ROCKLEE
For all rowgrams and sales
@thestrongmanway how good am I at resting 😂
I love a workout that makes me forget about my to-do list & worries. It has a way of unscrambbling the mess that sometimes accumulates in my mind & aligns my thoughts.
This is the ultimate full body workout that got me schweating & with all the multitasking, I can't concentrate on anything else but nailing the movements!! 😅
Seriously... tag a friend you'd try this with & get going 👇🏻
(You can see the videos of the full workout on my 'Fitness' highlights)
Full clean & press warm up with a light bar: 10 reps - 1 set
Deadlifts: 10 reps - 3 sets
Upright row to the start of shoulder press: 10 reps - 3 sets
Front squats: 10 reps - 3 sets
Shoulder press: 10 reps - 3 sets
Full clean & press with heavier bar than warm up set: 10 reps - 1 set
(Remember to warm up and cool down!) 😁
#Repost @spartan_performance_ with @get_repost
Big shout out to @jimaunit @aunit_ltd for our new addition.
The Pentagon Bar is as versatile as the @spartan_performance_ coaches demonstrate.
Our favourite exercises so far are...
• Split Squats - Using a load with a fixed movement pattern like a Pentagon Bar in a Landmine means balance doesn’t stop you from hitting your unilateral exercises heavy.
• RDL’s - Facing the landmine but you could face away for a greater demand in the lower back • Clean and Press - The rotating handles make this much more comfortable on your wrists for those of you who struggle with the bar in the racked position on conventional cleans.
• Shrugs - Facing away from the landmine means you’re pulling your shoulders up and back for a greater trap pump.
• Bent Over Rows - Facing away hits the lower lats.
• Bent Over Rows - Facing the landmine targets the upper back musculature hard with a greater demand on the biceps than facing away.
• Military Press - A great substitution for the Barbell variation for those who suffer poor ROM in the shoulders. The rotating handles allow your shoulder to move freely rather than fixed in a particular orientation and the slight angle forward at lockout means you can keep a rock hard core and neutral spine.
The A-Unit Pentagon Bar has The Spartan Performance deal of approval 👍🏼 #pentagonbar#aunit#splitsquats#romaniandeadlift#rdl#shrugs#traps#landmineworkout#cleanandpress#rows#militarypress#strengthandconditioning#strengthcoach#spartanperformance @laura_spartan_performance @jackb_spartan_performance @trapsliketodd
Gave the monster dumbell a rest from smashing my A.C joint yesterday lol managed a 115kg single push press(no double dip or split jerk😁) out of the rack and a few sets of doubles clean and split jerk 1st time going over 100kg since picking up my injury so fairly happyish 😁 well done phone recording on the side #amature 🙈
@nothingsimpossibleofficial knee sleeves 😀
@nolongeramyth BCAA use code KYLEB20 for 20%off!
@teamaffinity caveman T~shirt!