Week 4

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.

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 and tell stories for a living. Writing is 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."

And I told myself a NEW story.

(We dive DEEP into this in The ACADEMY.)

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' (errrr... reason). 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 would help you out.

Let's dive into week 4...

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

***Swing note: Swings are red-lighted for the Bent leg/Straight Leg series and yellow-lighted for the Side Walk to Push-up Series. If you red-lighted for the Side Walk to Push-up Series, proceed with caution with your swings.

***Getup note: Full getups are yellow-lighted for the Bent Leg/Straight Leg Series and red-lighted for the Side Walk to Push-up Series. Listen to your body and proceed with caution. If your technique falls apart and you feel unstable anywhere during the movement. Stop and reverse to the floor. If you decide to add the getup, follow this protocol.

*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

***Swing note: 1 or 2H swings are green-lighted for this template. Use your best judgement on which to go with with based on your strength and skill level using the swing swipe file. If time is of the essence. Move your swings to days 2, 4, 6, 7.

***Getup note: Full getups are red-lighted for this template. Getup to the elbow and palm are yellow-lighted.

Template #3: Red light on Crawl Series

***Swing note: 2H kettlebell swings are green-lighted for this template. 1H swings are yellow-lighted. If time is of the essence. Move your swings to days 2, 4, 6, 7. Use your best judgement and plug the appropriate skill into the swing swipe file. 

***Getup note: Full getups are red-lighted for this template. Getups to the elbow and palm are yellow-lighted.

*Carries on this template are yellow-lighted. If you decide to add carries and 1H swing 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

***Swing note: Swings are red-lighted in this template. Invest your time into the Daily Recharge and GFE and be intentional with the Loaded F4 Lunge.

***Getup note: Full getups are green-lighted for this template. Fire away!!

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