Week 20 Training Plans

This week we make our final progression through the press continuum. Half kneeling press > tall kneeling press > classic standing military press.

While I was recording and writing the lessons for this course. I had been doing a lot of reading and research on the brain. And how it's on a mission to [potentially] derail your progress... through deceptive brain messages.

These deceptive messages lead to physical and emotional sensations. And as a result. We respond with an unhealthy habitual pattern of actions (I.e., your Toxic Cycles).

Which is why I wanna take a second and talk about... 

Thought Reframing

Many people think this kinda work is "boring" (Deceptive brain messages). For years I noticed... I get my best ideas when I'm moving. Especially sweeping. I don't know what it is about sweeping.

But...

... when I'm sweeping the gym a tidal wave of thoughts and ideas come rushing in. The same thing happens when I'm lifting my kettlebells, doing foundational work, or going for my morning 4 mile walk/run.

Very rarely do I listen to music at these times.

It's either audio books or motivational talks from my youtube playlist. If you ever find the work you're doing in this course "boring." Know it's a story you're telling yourself based on a deceptive brain message. And to stay consistent with your efforts. I recommend this "thought reframing technique."

I don't know if you know this but.

I write for a living.

It's my livelihood.

You probably thought it was coaching... and so did I for years. But for me to build relationships and better serve my students and the readers of my emails (and by consequence build my biz)... writing is the life blood of my business (and how I put food on the table).

And it's MOVING on a daily basis which brings me clarity. I too used to think foundational work was boring. I just wanted to jump right into the sexy stuff.

The snatches, deadlifts, and kettlebell jerks.

So here’s what I changed...

I attached my efforts to "REASONS."

I told myself a NEW story.

Instead of doing foundational work for the benefits of better mobility (boring!)... I now do it to get my best ideas. I do it so I can better lead my family. For me this's a far more powerful 'WHY' (reason) … and as a side effect... I get the health benefits associated with a more mobile thoracic spine. More mobile hips and stable shoulders.

The stories I tell myself are

... I'm working on the armbar series to have more stable shoulders so I can play with and throw my kids around.

... I'm investing my time and attention into the carry collection so I can build a stronger and more capable body to complete my daily tasks.

... I'm doing the GFE daily (and before each session) so I can have a better quality of life and be the man to walk my daughter down the aisle and not some other guy.

Anyway.

It's a Win win in my book and thought I'd share it with you incase it could help you out as well.

Let's dive into week 20...

Template #1: Red light on Bent Leg/Straight Leg and Side Walk w/ pushup Series

*Elevated Deadlift: This deadlift variation is "yellow-lighted." Use with caution. An elevated deadlift is where the load is "elevated" closer to your center of mass. E.g., deadlift with a kettlebell on a 4-6" block or a barbell rack pull. You can use any variation of deadlift. 2H kettlebell deadlift, suitcase deadlift, single kettlebell, or barbell rack pull.

**1/2 Getup: This variation of the getup stops at "tall sit" (i.e., to the palm). E.g., roll to press. Roll to elbow. Elbow to tall sit. Then reverse to the floor. Repeat on both sides.

Template #2: Red light on S-Movement

Template #3: Red light on Crawl Series

*Carries on this template are yellow-lighted. If you decide to add carries to your practice using this template, listen to your body and use them with caution.

Template #4: Red light on Frog, Crab, Push-up Series

**For the 2 handed deadlift on day 5, you can also substitute double kettlebell deadlifts.