Phil officially started the journey! My ruck sack is lighter with just foot care and medical supplies Anyone else rucking this week????

🍾🥳 New Goal before the New year 🥳🍾 Finishing out this last stretch of 2025 my plan is to finish the year on a high point 🏋️‍♀️ Establish long term stability within my career 🏋️‍♀️ Re-establish a skeleton of a new routine/schedule 🏋️‍♀️ Design more programs, practicing in different scenarios 🏋️‍♀️ gain more specific knowledge/experience on performing an athletes assessment including assessing VO2 Max and how to improve VO2 Max and lactic threshold 🏋️‍♀️ Put together Christmas Presents and cards to mail to my family for the holidays 🏋️‍♀️ Run 16 miles 🏋️‍♀️Practice Muay Thai minimum 3 days a week and yoga once a week in addition to my strength and conditioning 🏋️‍♀️ Be able to do a spinning back kick successfully in any scenario per coach request (I just learned how to do one this last week)

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. 🥷🏽🔥

1st s&c after jack's Thai fight win the focusing is on upper body strength and lower dynamic, the main compound work iv'e super set ( his time is limited to 2 sesh per week ) Warm up 5min light kb swings ( multi directional ). Band stretch & mobility, Core rotation, flexion, extension& lateral flexion. (format) reps x sets x weight Turkish get up 3x3,e kb 12, 14, 16 kgs windmills 5x3,e 8 kgs Incline bench - super set - squat jump 8x50kgs. -------------------------- 5 x 4 x Bw 8x 70 x3 -- 4RIR Lat pull down - super set - DB lunge 8x50kgs. -------------------------- 3x5 e 15kgs 8x55x 3 BB seated. - super set- kb swings O,H press ---------------------5x3 45kgs 5x50 3x60x 2--3RIR 10 x 40 Slam ball pick ups 5x3 50kg

“Heroes didn't leap tall buildings or stop bullets with an outstretched hand; they didn't wear boots and capes. They bled, and they bruised, and their superpowers were as simple as listening, or loving. Heroes were ordinary people who knew that even if their own lives were impossibly knotted, they could untangle someone else's. And maybe that one act could lead someone to rescue you right back.“ - Jodi Picoult, Sometimes the smallest act of kindness can make the biggest difference in someone’s life without you even noticing. You never know what silent battles people are going through 🙏🏼