Sometimes you need a hardcore wake up call. A proverbial “punch in the face”.

Your coasting through life, your training is easy and you’re not moving onward or upward, just standing still.

The ultimate way to stress yourself out is to stand still. I learned this from Dan Sullivan of Strategic Coach (Give credit where credit is due).

Training athletes day in and day out and trying to work with sport coaches I learn that no one wants to get out of their comfort zone. Excuses run rampant and people will even lie to themselves and / or to me to give the green light for being lazy or not achieving their potential.

The oldest truths out there are the simplest and best truths that countless people never want to face or admit to themselves, here they are:

1) Work Your Ass Off

2) Be True to Yourself and Others

3) Simple Is Not The Same Easy & The Easy Route Will Never Lead to Success

4) Consistency & Dedication are the Ticket.

These aren’t things I need to remind you about. We ALL know the truth but sometimes someone needs to tell you to Harden The F**K Up. And for some of you, it might not be sometimes, perhaps you need the reminder A Lot…. or ALL the time.

If so, shame on you.

Do some f**ing work. When you’re in the gym, push yourself so freaking hard that you start questioning yourself. Dig deep and find out what you’re made of. Set goals, break PRs, get pissed off for greatness.

As a Coach for athletes as well as a Coach / Consultant for other Coaches, I learn more and more that those who are succeeding are those that are doing the work.

Those who are struggling are those who lie to themselves, make BS excuses and allow themselves to be mediocre.

The worker WINS.

Speaking of WORK, here’s a sample template of training for This week. If you dig it, then hurry up and join my online coaching team HERE – Of course, this shyt takes work.

Day 1 – Monday

1) Warm Up / Mobility x 10 minutes

2A) Box Jumps or Squat Jumps 8 x 3 reps

2B) Front Squat 8 x 3 (3 warm up sets, 5 working sets ranging from 70-85% 1RM)

3A) KB Swings 3 x 15

3B) Sleds (Drags or Pushes) 3 x 150 ft

4) Bodyweight Walking Lunges x 100 reps each leg AFAP (As Fast As Possible)

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Day 2 – Wednesday

1) Warm Up / Mobility x 10 minutes

2A) Clapping Push Ups x 5, 4, 3, 2, 1 reps

2B) Chest to Bar Pull Ups x 5, 4, 3, 2, 1 reps

3A) Floor Press 2 x 5 warm up, 3 x 3 heavy, drop weight & then 3 x 10 rep work

3B) 1 Arm Row x 5 reps each arm after every floor press set (8 sets total)

4A) Ring Push Ups 3 x 10 – 15 reps (Add Weight if 15 reps is easy)

4B) Band Pull Aparts 3 x 15 / 15 (overhand / underhand)

4C) BB Cheat Curls 3 x 6 – 8 reps

5) Run 1/2 Mile

6) Any Ab Work: 4 x as a circuit (planks, side planks, hanging leg raises, v ups, etc)

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Day 3 – Friday

1) Warm Up / Mobility x 10 minutes

2A) Kettlebell Snatch 5 x 5 / 5

2B) Dumbbell Bench (Mix Bench Angles Each Set) 5 x 10, 8, 6, 4, 2 reps

3) Deadlift 3 x 3 warm up, 5 x 1 working up to 90-95% of 1RM ALL Out Effort

4A) Squat Jumps x 10, 8, 6, 4, 2 reps

4B) Lunge Jumps x 10, 8, 6, 4, 2 reps

5) Kettlebell Rack Walk 2 x 150 ft

6) Kettlebell Farmer Walk 2 x 150 ft

7A) Band Pull Aparts 3 x 33 reps

7B) Band Triceps 3 x 33 reps

8) Any Grip Work 5 x

Notice that the entire week is centered around basic exercises and hard friggin’ work.

Stop lying to yourself or lying to others about why you’re weak.

– Lift Heavy & Hard 3 x Week

– Eat Steak & Eggs EVERY DAY

– Stay committed to 1 program, do NOT program hop.

– Set Goals and attack them!

– The Barbell Will Always be KING

– The program works when YOU do the Work.

Till the next time.

Live The Code 365,

Z

Join My Online Coaching Program HERE

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