THREE Steps to Nail ANY Super Hard Goal

For the past 13 months I’ve been working on One super hard goal.

Doing a One Arm Push UP so I can become a certified Strongfirst Bodyweight Coach

last week I realized the steps I took will help me nail ANY hard thing I want to get done in life (job stuff, relationships, being a better human, or being strong as heck!) Try these steps for yourself 🙂

1. STAY PATIENT (+ practice self compassion)

You can NEVER Rush Strength. But you MUST keep showing up and working the plan – EVERY DAY

2. TEAM UP!

Hire Bad Ass Pros. Pay Them. Do the work – and KEEP going (Scroll down to Check out my Team)

3. MAKE ROOM

When you have ONE really big challenge- You cannot do all the other things

Here’s How I learned these steps. SCROLL Down to get each step in detail, so you can totally nail your own goal!!

To drop weight fast and lean out – Ya gotta get stronger.. plain and simple. I love the TSC (Tactical Strength Challenge) for this reason.. PLus it’s a helluva lot of fun.

Twice a year me and other awesome humans that like to shove around heavy stuff meet up and perform 3 simple moves.

Here’s my Kettlebell bud Jorge and I

We are ready each time to do our best in both Strength and Cardio. These 3 moves nail exactly that! The Pullup, Barbell deadlift and Kettlebell Snatch

( See all three Vids BELOW)

It’s the months of training we put in that drastically change our bodies! Every year about a month before the TSC, people start telling me I’m looking leaner and my arms look stronger- 2 things I love hearing:)

HERE”S THE TRICK:

Keep it SIMPLE and TRAIN SMART – Allow yourself more rest days, just twice a week on this routine is plenty – also allo plenty of rest between sets.

Here is what I do every Tuesday and Sunday- with 4 mins rest between sets of deadlifts and pullups

1. Chin Ups -Overhand grip, strict plank form – no kicking or momentum allowed! See video below.

I jog around a track or on the treadmill btwn my sets.
DO MAX pullups OR 1 hang hold for max time
stretch or jog for 3 -4 mins than go again – DO 5 rounds

2. Deadlifts – Do your 3 rep max

take 4 mins between sets, shake out your muscles.. stay moving – but DO NOT do any other WORK.. stretching, rolling is great.

Take on 4-5 rounds of 3 lifts- first lift should always be about 25 lbs lighter than your 3 rep max

3. Snatches! My fav:)

Set a timer for 5 mins. Grab the smart weight for you – perform 8/8 at the top of each minute – work up to 12/12

So at start of time do 12 snatches rt/ then 12 snatches lt. then set it down and take your 10-20 secs rest and go again!

SEE ALL VIDS below

If you wanna start training with these moves – BE SMART! Make sure you really know and feel good in these lifts. If you don’t you can really get hurt.. Get yourself an SFG coach ( ELITE trainer in barbells, kettlebell and bodyweight moves)- AKA – ME!

** Remember this! To get stronger and leaner – you MUST let your body catch up.

Ya gotta get in more sleep on heavy lift days (especially night before)

You also do the most you can safely – no pussy footin’ around. – Grab that heavy bell, pull up your full body. Put those assisted bands and light bells away!On;y do the reps you can do well. Stop when your form falls to shit and rest at least 2 mins before you attempt your next rep

Here’s my last TSC! I’m making small but gradual improvements every year

2 pullups (they’re freakin’ hard! )

215lbs on the Bar

113 Snatches at 16 Kilo

Join me next time – OCT 2018 – CLICK HERE for TSC details, it’s in every city WORLDWIDE! Start training Now for it!

You’ll be amazed at how lean and strong you get

What the One Arm Push UP Taught Me