Friday Fitness Challenge! Who's got 3 reps? (Or 1 that looks better than mine 😂) )
Beginner: knees down both out and in.
Intermediate: knees off the ground while rolling out, drop the knees down to roll in.
Advanced: knees off the ground the whole time.
I did a total of 6 reps and my abs have never been more sore.
Events from yesterday's competition:
Farmer's walk: 290lbs each hand, 60ft for time. This was my best event of the day,1st place.
Circus dumbell clean and press: 150lb dumbell. My worst event of the day. 0 reps.
Max deadlift: 3 attempts at a max single rep deadlift. My lifts were 495, 545, 605. Good enough for 2nd.
Sandbag medley: 250lb sand bag 30ft and over the bar, 300lb sandbag 15ft and over the bar. I was a little disappointed in how I handled the first bag but my time was still good enough for 3rd.
Stone of steel over bar: 240lb stone over the bar, max reps in 60s. This was my favorite event of the day! Maybe because it was last and I knew beer and pizza were right around the corner. 9 reps, 2nd place.
Overall I took first place in the 231 men's open class.
Big thanks to my #strongdad @themusiccitystrongman, and @danidfitness1 for all the help and for sharing their day with me.
Thank you to everyone for all the good luck and congratulations messages. Nashville crew rolled into Kentucky and left with some hardware 🥇🥇
Definitely feel fortune to compete with some amazing athletes. And we all made it out injury free 🙏
I cant wait for this Saturday! I'll be competing in the KY Strong Classic, my second strongman competition. I'm pumped that I'll be competing alongside @themusiccitystrongman and @danidfitness1. Blake is a Strongman aficionado and has been generous enough to show Dani and I the ropes over this past week. They are both going to kill it and I'm just excited to be along for the ride!
FRIDAY FITNESS CHALLENGE!!!
Referee Box Jump for height.
I got 19"
This was just as much a mental challenge as a physical challenge. Start low and slowly work up your box height!
Tag a friend who could conquer this challenge!
What are you training for? Muay Thai fighters @sidthilaw_dj and @samybabyy are training to be as explosive, well conditioned, and durable as possible when they step into the ring next month. I love when people come to me with a specific event, or specific goal that they want to work towards! So what are YOU training for?
FITNESS CHALLENGE FRIDAY!
Single Hand Plate Flips with a 45lb bumper plate. I was only able to do it with my right hand. Who's got both left and right!?
Ladies can use a 25lb plate.
(I'll have the left hand next week 😉)
"What are you training today?" I get asked question every day, and I'm never sure how to answer. I've never done body part focused training (arm day, leg day, etc). I choose to train my body as a whole, because I believe the human body is greater than the sum of it's parts.
•Single arm snatch 3x3 @95, 1x1 @135
•Front rack split squat 4x6 @185
-W/ DB thruster x10 @65s
-W/ lateral MB toss x5
Finished with hill sprints and farmer carries.
Feeling extra fortunate this morning. Fortunate that I'm able to do what I love as a career. Fortunate to be doing it in Nashville. And fortunate to have an amazing group of athletes that train with me.
585(Fail) 👉 585 👉 605
3 weeks ago I failed an attempt at a 585 deadlift. I didn't panic, I didn't restructure my training plan, I didn't increase my calories to try to gain body weight. I slept more. I told myself that for 3 weeks I would make sure that I slept for at least 7 hours each night. 3 weeks later 585 felt easy, and 605 felt... well I got it 😅
2008 vs 2018.
A Product of Consistency.
In the past 10 years, training has been one of the few constants in my life. In the past 10 years I haven't taken more than a week off from training. Through injuries, sickness, traveling, and everything else life challenges me with, training has been my constant.
I know there are more drastic transformations in shorter amounts of time, but I can honestly say that since 2008, I've been in better shape each year than the year before. No matter what goals you are trying to obtain, CONSISTENCY will be the most important factor in determining your success.
I was lucky enough to hit a workout with 2 real life heroes of mine: American Gladiator WOLF @hollywoodyates, and my man @biggvinnymack. Both of these men have accomplished so much in their lives and their careers, getting to share a sweat sesh with them was definitely an honor.
🔥🔥@p.dial bringing the heat today🔥🔥
It's important for former athletes to still train in an athletic manner. Even if you never were a competitive athlete, training like one will result in immense benefits!
• lower body fat %
• fast twitch (type II) muscle fiber activation/growth
• increased work capacity
• increased mobility and flexibility
Not to mention it's fun to throw things!
Just out here walking that fine line between a nice freckle and third degree sun burn.
DYNAMIC LEG DAY:
Front step-up x6 each leg, 225lb
Power step-up x3 each leg
Referee jump x3, 95lbs
Squat jump x3, 95lbs
🚫I DON'T BELIEVE IN CARDIO🚫
Ok let me clarify. I haven't gone on a run since my phy-ed teacher made us run laps in middle school. I've only ever used an elliptical or stair climber as a water bottle holder. And I get bored sitting on a stationary bike for more than a couple minutes. I dont believe in these long duration, steady state forms of cardio.
What I do believe in however, is INTENSITY!!! I dont care if it's with battle ropes, a jump rope, sprints, or even a barbell. If you attack your "cardio" with intensity you might find that you accomplish more in 5 minutes than you normally would in an hour.
If you love going for long runs, great! Go for long runs! If you love your cycling classes, great! Keep going! But if you haven't been out of breath after just a few sprints or a round of battle ropes, I challenge you to attack your next cardio session with intensity! 📸@danielcwhite
Good ol' fashion throwdown with my man @klugfitness:
Cleans: 3x3 @ 325lbs
-Db box box jump x5 @ 100lbs
-Mb granny toss x5
Bench Press: 50 reps @ 275
(Kev had to save me near the end)
Bentover Row: 3 sets to failure @ 200lbs
- Chinup: holds to failure
"You make that look so easy."
I probably said those words 50 times while working out with @armiahabib. This man is an inspiration. Not only for what he has overcome physically, but for how he mentally attacks life!
@bassett_fitness doing ALPHA things. Today she pushed and pulled the Klug van all over the parking lot and only complained when I told her we were done.
Yes I love big, basic, compound lifts and movements and I believe they should be the cornerstone of most training programs. But I also love finding new ways to challenge and inspire myself and my clients!