Since we are on the subject this week on obstacles, we are going to be looking at a specific obstacle that gave me a ton of heck at the Ohio Spartan Beast Race. Welcome to the Twister! Ok ok ok! For those of you in the calisthenics realm of things, practicing this kind of […]
Weighted Pull Up Training- Thoughts, Considerations, and How to Own Your 1 Rep Max!
Caution: This blog post is for the super strong, the super curious, and the super determined types. If you are NOT proficient with your pull up training just yet, please refer to our previous posts on how to train for the tactical pull up. This post has been written under the assumption that you, the […]
Breathing Mechanics For Pull Up Training and Why that Matters
Breathing. Inhaling and exhaling. We take this daily habit of getting oxygen into our lungs for granted, as it is ingrained in our brains to breathe for the sake of keeping ourselves alive. :If you don’t breathe, you die.”, says Vladimir Vasiliev, author of “Let Every Breath” and head instructor of the school of Systema […]
WELCOME TO THE PULL UP PARTY! Get Your First, Your Reps, Your MAX Weighted Pull Up
Ohio Spartan Beast 2017: In the books! I am incredibly thankful for the good times, the scary times, and the victory we all experienced as we crossed over to the finish line. The entire experience had me thinking about training, taking my own training a HELL of a lot more serious, and realizing that the […]
A Pull-UP Epiphany: Switch Yo’ Grip Up!
Have you ever had one of those “DDDDUUUURRRRR!!!!!” moments when something completely obvious just hits you right upside your head? Having practiced and dialed in my own pull-up training for a number of years (yes. . .YEARS) you would think that I would have this lift down to a science. I am forever reminded and […]
Enter Ye the Drop Set: Training for The Weighted Pull-Up
Now that I don’t have another kettlbell certification to worry about for another year or so, I decided to take the time to structure the weighted pull up training that was originally programmed for me via Karen Smith. I wanted to discuss a training tip today that I learned from that Master Herself when it […]
Gems from the Gym: “You are NOT a badass!”
You could have heard a pin drop at my new gym hub, a place I have called “The Office De Strong” as everything I could have ever asked for is all under one roof. Barbells. Kettlebells. Olympic rings and TRX. God truly showed up in my life at the most impeccable time, and all things […]
Training Tip Tuesday: How’s Your T Spine Mobility Going? (Is it Going at All?)
Happy Tuesday everyone! Yesterday was a HUGE day on the home front back in Greensburg PA. If you missed yesterday’s Facebook live cast, I have solidified a new location in Greensburg for all things Private and Semi Private training. Look for the announcement here on the blog this Thursday for that! Before I get to […]
BOTTOMS UP! (No, This Isn’t About Happy Hour)
Happy Friday! Everyone! Today, we are coving a powerful pressing variant ot make your strict military press STRONG AF! 😀 I received a question about this program recently that I wanted to address, and it’s all about the bottoms up press. I chose to include the bottoms up kettlebell press in our Powerful Pressing Program […]
Cleaning Up Your Heavy Swing! Powerful Pressing 2.0
POWERFUL PEOPLE! IT IS ON! Today we are diving into the kettlebell swing clean ladder. This featured workout is designed to a) increase overall grip strength on your kettlebell and b) strength your lats with some serious power to feed into your press. Stacking both of these lifts together in a unique fashion will also […]
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