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Lifting Programs: Week of 12.17.18

Week of 12.17.18

POWERLIFTING
Day 1:
A. Back squat with pause: 8-8-6-6 building heavier than last week
B1. Double KB/DB front-rack Bulgarian split squat: 4×8 ea leg heavier than last week
B2. Double KB bent-over row @ 20×1 tempo: 4×8 heavier than last week
C. Strict press @ 11×1 tempo: 5-5-4-4 building
D1. Glute-ham raise: 3×5-7 weighted if possible (scale to harop curl)
D2. Plank push-ups: 3×15-20

Day 2:
A. Deadlift: 4×4.3 heavier than last week across
B1. Good-morning @ 20×1 tempo: 4×5-7 heavier than last week
B2. Double DB upright row: 4×8 slightly heavier than last week
C. Bench press: 8-8-6-6 building heavier than last week
D1. Single leg hip thrust (shoulders on bench): 3×10-12 ea
D2. Star side plank from forearm: 3x :25-:35

Day 3:
A1. Single arm DB push press: 4×6-7 ea heavier than last week
A2. Double DB skull crusher @ 20×0: 4×8 heavier than last week
A3. Bent-over front plate raise to overhead: 4×10-12 heavy
B1. DB floor press + push-ups, 8+ME: 4 sets
B2. Ring bicep curl: 4×8-12
C. Front squat: 3×10 slightly heavier than last week
D1. Split stance landmine rotation: 4×8 ea (rotate to rear leg)
D2. Weighted sit-up (weight held in extended arms): 4×12-15

WEIGHTLIFTING
Day 1:
A. Power clean + clean + front squat: 5 sets at heaviest weight from last week
B. Back squat with pause: 8-8-6-6 building heavier than last week
C1. Double KB/DB front-rack Bulgarian split squat: 4×8 ea leg heavier than last week
C2. Push press: 4×4 at last week’s heaviest across
D1. Glute-ham raise: 3×5-7 weighted if possible (scale to harop curl)
D2. Plank push-ups: 3×15-20

Day 2:
A. Power snatch + snatch + OH squat @ 2311 tempo: 5 sets heavier than last week across
B. Clean grip deadlift: 4×5 heavier than last week
C. Bench press: 8-8-6-6 building heavier than last week
D1. Front squat: 4×4 heavier than last week
D2. Single arm DB/KB row: 4×8 ea heavier than last week

Day 3:
A1. Single arm DB push press: 4×6-7 ea heavier than last week
A2. Double DB skull crusher @ 20×0: 4×8 heavier than last week
A3. Bent-over front plate raise to overhead: 4×10-12 heavy
B1. DB floor press + push-ups, 8+ME: 4 sets
B2. Ring bicep curl: 4×8-12
C. Front squat: 3×10 slightly heavier than last week
D1. Split stance landmine rotation: 4×8 ea (rotate to rear leg)
D2. Weighted sit-up (weight held in extended arms): 4×12-15

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Morph Your Mind Podcast: Developing a Support Network

In Episode 15, co-hosts Justin Wright and Chrissy Barron discuss how to build your support network and what that network can do for you. Understanding what exactly a support network is, as well as the most successful methods of building it, are tantamount to achieving success with your goals.

I just wrote a blog on this exact same topic for Invictus Fitness!

For daily mindset tips, follow my other podcast The Daily Morph HERE

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Lifting Programs: Week of 12.10.18

Week of 12.10.18

POWERLIFTING
Day 1:
A. Back squat with pause: 4×8 building slightly
B1. Double KB front-rack Bulgarian split squat: 4×8 ea leg
B2. Double KB bent-over row @ 20×1 tempo: 4×8 heavy
C. Strict press @ 11×1 tempo: 4×4-5 heavy
D1. Glute-ham raise: 3×5-7 weighted if possible (scale to harop curl)
D2. Side plank thread-the-needle: 3×12 ea

Day 2:
A. Deadlift: 4×4.4 building slightly
B1. Good-morning @ 20×1 tempo: 4×6-8 challenging
B2. Double DB upright row: 4×8-10 heavy
C. Bench press: 4×10 building slightly
D1. Single leg hip thrust (shoulders on bench): 3×10-12 ea
D2. Star side plank from forearm: 3x :25-:35

Day 3:
A1. Single arm DB push press: 4×8 ea heavier than last week
A2. Double DB skull crusher @ 20×0: 4×10 heavier than last week
A3. Push-ups (perfect position): 4×12-20
B1. Semi-supinated DB bench press: 4×5-7 heavier than last week
B2. Single arm KB bicep curl: 4×8 ea heavier than last week if possible
C. Front squat: 3×12 challenging
D1. Split stance landmine rotation: 4×8 ea (rotate to rear leg)
D2. Plank Wall walks: 4×4-5 ea arm

WEIGHTLIFTING
Day 1:
A. Power clean + clean: 4 sets building slightly
B. Back squat with pause: 4×8 building slightly
C1. Double KB front-rack Bulgarian split squat: 4×8 ea leg
C2. Push press: 4×4 building slightly
D1. Glute-ham raise: 3×5-7 weighted if possible (scale to harop curl)
D2. Side plank thread-the-needle: 3×12 ea

Day 2:
A. Power snatch + OH squat @ 2311 tempo, 2+2: 4 sets building slightly
B. Clean grip deadlift: 4×5 heavy but perfect
C. Bench press: 4×10 building slightly
D1. Front squat: 4×4 heavy
D2. Single arm DB/KB row: 4×8 ea heavy

Day 3:
A1. Single arm DB push press: 4×8 ea heavier than last week
A2. Double DB skull crusher @ 20×0: 4×10 heavier than last week
A3. Push-ups (perfect position): 4×12-20
B1. Semi-supinated DB bench press: 4×5-7 heavier than last week
B2. Single arm KB bicep curl: 4×8 ea heavier than last week if possible
C. Front squat: 3×12 challenging
D1. Split stance landmine rotation: 4×8 ea (rotate to rear leg)
D2. Plank Wall walks: 4×4-5 ea arm

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Morph Your Mind Podcast: Turning Thought into Action

In Episode 14, co-hosts Justin Wright and Chrissy Barron discuss how to turn thought into action instead of dealing with analysis paralysis. Goals will not get any closer unless you take definitive action towards accomplishing them. Incorporate the strategies in this podcast to find yourself spending less time thinking and more time doing!

For daily mindset tips, follow my other podcast The Daily Morph HERE

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Lifting Programs: Week of 12.3.18

Week of 12.3.18

POWERLIFTING
Day 1:
1) Back squat: Build to heavy single
2) Strict press: Build to heavy single
3a) DB reverse fly: 4×10-12 light
3b) Strict chin-up/ring row: 4x Max unbroken
4a) Unweighted hip extension: 3×20
4b) Side plank thread-the-needle: 3×12 ea

Day 2:
1) Deadlift: Build to heavy single
2) Bench press: Build to heavy single
3) Good-morning: 4×10 light to stretch out back
4a) Single leg hip thrust (shoulders on bench): 3×10-12 ea
4b) Single leg wall sit: 3x :20-:30 ea leg

Day 3:
1a) Single arm DB push press: 4×8 ea heavy
1b) Double DB skull crusher @ 20×0: 4×10-12 challenging
1c) Push-ups (perfect position): 4×12-20
2a) Semi-supinated DB bench press: 4×6-8 heavier than last week
2b) Single arm KB bicep curl: 4×8-10 ea
3) Kang Squat with empty bar: 3×8-12
4a) Single arm row from RDL: 4×8-10 ea
4b) Plank Wall walks: 4×4-5 ea arm
5) Stretch

WEIGHTLIFTING
Day 1:
1) Back squat: Build to heavy single
2) Push press: Build to heavy single
3) Snatch pull: 4×3 @ 80-90% of 1RM snatch
4a) Unweighted hip extension: 3×20
4b) Side plank thread-the-needle: 3×12 ea

Day 2:
1) Snatch: Build to heavy single
2) Clean and jerk: Build to heavy single
3) Front squat: Build to heavy single (push to a day 3 if needed)
4a) Single leg hip thrust (shoulders on bench): 3×10-12 ea
4b) Single leg wall sit: 3x :20-:30 ea leg

Day 3:
1a) Single arm DB push press: 4×8 ea heavy
1b) Double DB skull crusher @ 20×0: 4×10-12 challenging
1c) Push-ups (perfect position): 4×12-20
2a) Semi-supinated DB bench press: 4×6-8 heavier than last week
2b) Single arm KB bicep curl: 4×8-10 ea
3) Kang Squat with empty bar: 3×8-12
4a) Single arm row from RDL: 4×8-10 ea
4b) Plank Wall walks: 4×4-5 ea arm
5) Stretch

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Morph Your Mind Podcast: Developing Effective Communication

In Episode 13, co-hosts Justin Wright and Chrissy Barron discuss how to develop effective communication through various strategies. It starts with understanding how communication can become ineffective; from there, implementing the tools discussed in this podcast will allow you to better connect with people in your life and get your messages across more clearly.

For daily mindset tips, follow my other podcast The Daily Morph HERE

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Lifting Programs: Week of 11.26.18

Week of 11.26.18

POWERLIFTING
Day 1:
1) Deadlift: 5×1.1.1 lighter than last week (focus on speed)
2) Box Squat: 4×4 moderate/explosive
3a) DB reverse fly: 4×10-12 moderate
3b) Strict chin-up/ring row: 4×6-12 accumulated reps
4a) Unweighted hip extension: 3×20
4b) Side plank leg lifts (forearm plank): 3×12-15 ea

Day 2:
1) Pause Bench press: 5×2 lighter than last week; accelerate on press
2) Strict press: 5×1.1.1 lighter than last week (focus on speed)
3) Front-rack barbell reverse lunge: 4×12 (6 ea) challenging
4a) Single leg hip thrust (shoulders on bench): 3×10-12 ea
4b) Single leg wall sit: 3x :20-:30 ea leg

Day 3:
1a) Seated Stability press (hold one DB overhead, press other until reps are complete on that arm): 4×5 ea (10 total) heavier than last week
1b) DB front raise to lateral raise (over and back is 1 rep): 4×6 heavier than last week
1c) Push-ups (perfect position): 4×12-20
2a) Semi-supinated DB bench press: 4×8 heavier than last week
2b) DB overhead lunge: 4×6 ea arm (alternating legs) heavier than last week
3) Kang Squat with pause in good-Morning and squat: 3×4 heavier than last week
4a) Single arm row from RDL: 4×8-10 ea
4b) Plank Wall walks: 4×4-5 ea arm
5) Stretch

WEIGHTLIFTING
Day 1:
1) Power clean + clean: 5 sets moderate/perfect
2) Push jerk: 4×2 heavier than last week
3) Box Squat: 4×4 moderate/explosive
4a) Unweighted hip extension: 3×20
4b) Side plank leg lifts (forearm plank): 3×12-15 ea

Day 2:
1) Power snatch + Snatch: 5 sets moderate/perfect
2) Snatch pull: 4×3 @ 90% of Part 1 for speed
3) Front squat: 5×2 lighter than last week
4a) Single leg hip thrust (shoulders on bench): 3×10-12 ea
4b) Single leg wall sit: 3x :20-:30 ea leg

Day 3:
1a) Seated Stability press (hold one DB overhead, press other until reps are complete on that arm): 4×5 ea (10 total) heavier than last week
1b) DB front raise to lateral raise (over and back is 1 rep): 4×6 heavier than last week
1c) Push-ups (perfect position): 4×12-20
2a) Semi-supinated DB bench press: 4×8 heavier than last week
2b) DB overhead lunge: 4×6 ea arm (alternating legs) heavier than last week
3) Kang Squat with pause in good-Morning and squat: 3×4 heavier than last week
4a) Single arm row from RDL: 4×8-10 ea
4b) Plank Wall walks: 4×4-5 ea arm
5) Stretch

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Video: Mindset Lecture at Salem State University

I had the privilege of delivering a mindset lecture to students at Salem State University from a number of different departments. These students ranged in majors from business, to exercise science, to nutrition. This talk was centered around why mindset development is important, techniques for developing improved mindset both internally and, with clients, externally. Major topics covered include:

  • Developing awareness
  • How to set meaningful goals
  • The “Lean List” method of goal-setting
  • How to develop discipline
  • Discomfort is the cornerstone of cultivating discipline
  • How to use these tools together to make meaningful steps
  • How to apply these tools to the lives of clients in the future

 

Leave a comment or share this video with those in your life you feel could benefit from understanding these principles!

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Morph Your Mind Podcast: Learning From Failure

In Episode 12, co-hosts Justin Wright and Chrissy Barron discuss how failure can be one of our greatest teachers. Most people are afraid to fail, when in reality it is these failures that help ultimately guide them towards success. While reflection is important, Chrissy also discusses that it is critical to show compassion to oneself when analyzing past failures.

For daily mindset tips, follow my other podcast The Daily Morph HERE

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Lifting Programs: Week of 11.19.18

Week of 11.19.18

POWERLIFTING
Day 1:
1) Deadlift: 5×4 @ 85-90% of last week
2) Back Squat: 5×2 @ 85-90% of last week
3a) DB upright row + DB hang muscle snatch, 6+6: 4 sets ea arm at last week’s weight
3b) Strict chin-up/ring row: 4×6-12 accumulated reps
4a) Unweighted hip extension: 3×20
4b) Side plank leg lifts (forearm plank): 3×12-15 ea

Day 2:
1) Bench press: 5×2 @ 85-90% of last week
2) Strict press: 5×4 @ 85-90% of last week
3a) Front rack front foot elevated split squat: 4×5-7 ea at controlled tempo heavier than last week
3b) Jumping split squat (unweighted): 4×6 ea for height/power
4a) Single leg hip thrust (shoulders on bench): 3×10-12 ea
4b) Single leg wall sit: 3x :20-:30 ea leg

Day 3:
1a) Seated Stability press (hold one DB overhead, press other until reps are complete on that arm): 4×6 ea (12 total) heavier than last week
1b) DB front raise to lateral raise (over and back is 1 rep): 4×8
1c) DB Tate press: 4×8 slightly heavier than last week
2a) Semi-supinated DB bench press: 4×8-10
2b) DB overhead lunge: 4×8 ea arm (alternating legs)
3) Kang Squat with pause in good-Morning and squat: 3×3-5 heavier than last week
4a) Single arm row from RDL: 4×8-10 ea
4b) Plank Wall walks: 4×4-5 ea arm
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + front squat: 5 sets @ 85-90% of last week’s heavy
2) Push press + push jerk, 1+2: 4 sets heavier than last week
3) Back Squat: 5×2 @ 85-90% of last week
4a) Unweighted hip extension: 3×20
4b) Side plank leg lifts (forearm plank): 3×12-15 ea

Day 2:
1) Muscle snatch + OH squat, 1+1: 4 sets building
2) Snatch: 5×1 @ 85-90% of last week
3) Front squat: 5×2 @ 85-90% of last week
4a) Single leg hip thrust (shoulders on bench): 3×10-12 ea
4b) Single leg wall sit: 3x :20-:30 ea leg

Day 3:
1a) Seated Stability press (hold one DB overhead, press other until reps are complete on that arm): 4×6 ea (12 total) heavier than last week
1b) DB front raise to lateral raise (over and back is 1 rep): 4×8
1c) DB Tate press: 4×8 slightly heavier than last week
2a) Semi-supinated DB bench press: 4×8-10
2b) DB overhead lunge: 4×8 ea arm (alternating legs)
3) Kang Squat with pause in good-Morning and squat: 3×3-5 heavier than last week
4a) Single arm row from RDL: 4×8-10 ea
4b) Plank Wall walks: 4×4-5 ea arm
5) Stretch

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