FULL BODY STRENGTH & CONDITIONING Another day sharpening the blade. Today we hit a full-body strength session built around clean mechanics, controlled tempo, and high-quality reps. The goal — build real, usable strength across every major pattern. --- 🧊 8 MIN WARM-UP — MOVE & PREP We opened with mobility and activation to switch everything on: Leg Swings • Pogos • High Knees • Hamstring Sweeps • Thread the Needle • Walkouts • Band Rows • Hip Openers Purpose — prime the joints, fire up the posterior chain, and build stiffness before loading. --- 🟧 BLOCK 1 — MAIN LIFTS (4 SETS × 6–8 REPS, REST 60–120s, RPE 7–8) A1 — Barbell Pendlay Row Explosive horizontal pull. Build a strong upper-back and clean bar path. A2 — Stiff-Leg Deadlift Hamstring-dominant hinge. Posterior chain strength + tension control. A3 — Barbell Bench Press Upper-body pressing strength. Stability from ribs to wrists. A4 — Zercher Squat Bracing strength + anterior chain load. Forces strong posture under load. --- 🟩 BLOCK 2 — ACCESSORY WORK (3 SETS EACH, REST 60–120s) B1 — SA KB Banded Walk (Farmer Carry) 20–30m Grip, trunk stiffness, anti-lateral flexion. B2 — TRX Mountain Climbers 12–15 reps Core control + anti-extension strength. B3 — Half-Kneeling Row w/ Rotation 6–8 reps/side Rotational strength + trunk coordination. B4 — Reverse Hyperextension 8–10 reps Posterior chain endurance + lumbar decompression. B5 — DB Bulgarian Split Squat 6–8 reps/side Unilateral leg strength + hip stability. B6 — Landmine Shoulder Press 5 reps/side Vertical press with strong trunk engagement. --- 🔴 COACH’S NOTES Quality work today. Strong intent on the main lifts, clean tempo control, and better bracing across the board. Posterior chain and trunk strength are trending exactly where they need to be. Keep stacking days like this and the results take care of themselves. 🥷🏽🔥

I am a disciplined father, husband and martial artist. Today is a recovery day. Also Xander’s first Armbar.

Hit the foundational strength and recovery day from week 12 of coaches fight camp in his new book. I’m putting one of my clients through through the whole camp and doing what I can with him. Which was all of it bar the weighted push-ups and battle ropes today. Med ball throws and jumps are feeling better now

The time between cleared and confident is where S&C coaches do their best work.

Today is a reminder that every moment holds significance. What I choose to do right now is not just a task; it’s a step toward my goals and aspirations. With this in mind, I feel an urgency to act, to infuse my efforts with energy, intention, and focus. Each action I take today is a building block for my future. I recognize that while I must approach my work with a sense of immediacy, I also need to cultivate patience regarding the outcomes. Great achievements don't materialize overnight. They require time, persistence, and a willingness to stay the course even when results seem distant. Today, I will: - Embrace Urgency:I’ll tackle my tasks with enthusiasm, prioritizing what truly matters. I’ll focus on the process, pouring my energy into each moment. - Practice Patience: I’ll remind myself that the fruits of my labor will come, but they will take time. I’ll trust the journey and allow the results to unfold naturally. In essence, I will balance urgency in my actions with patience for the outcomes. This dual approach will guide me through the day, empowering my efforts while keeping me grounded as I await the rewards of my hard work.