strength and conditioning

Transition seamlessly from one movement to the next.
This is a sprint, not a jog, and should feature quality, furious-paced movement throughout. Neither fatigue nor pace should change range of motion in push-up- scale as needed.
No lazy hollow rock, no soft squats, no wiggly pull-up.
Focusing on sets and reps takes your attention away from what matters most when it comes to building size.
Pace is not a substitute for position, even in simple movements.
Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.
Today, the 5th slam ball ends at chest-level and is propelled as far as possible (using an offset stance as in our medicine ball throw) and chased immediately.
There is just something utterly primal and enjoyable about strict pressing a big bell over your head.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations! Please use them to your advantage!
Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
Airplane push-up- plyometric or otherwise- simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and move with intent.
Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.
Mace weights are self-scaled and should pose a challenge at designated rep scheme. Position considered, do not under-lift in either movement.
Research shows that many lifters simply aren't selecting high enough loads to make progress.
How many times have you found yourself going through the motions during your workouts, not truly working at the edge of your comfort zone, either mentally or physically?
Hold: Make a challenging choice today- if holding from a barbell is old news, use rings, ropes, straps, bands…
With kettlebell lifts make ambitious, progress-minded choices, adjust by round as needed, and remember that “locked-out” is not a relative position.