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Sunday’s set the tone for how the week will go. You either show up ready to train or you don’t. When I show up ready, even on days I don’t want to, mental energy is low, or the body is lagging, I’ve already won half the battle. The rest is easy now. I take that momentum and let it jump-start me into Monday and throughout the rest of my week.

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Happy Fathers’s Day dads. Truly today is a celebration for all the hard work we put in. Reminder: Parenting is only hard for the good parents. So enjoy your day Dads, but make sure to get after it as well. It’s also a day for us to keep setting the example for our sons and daughters in physical and emotional health.

This training day was a fun one but also not for the faint of heart.

Buy in:
5 sets of gorilla lunges, the length of my drive way, but go as long as you want. Just save some in the tank for the hell that’s about to come.

I did 2 sets with 16KG, 1 set with 20s, then last 2 with 24s. This was a great primer for the main work.

Main work programmed my @tomdegiuli @degiulisgym

10 sets for time. I clocked in at 40:20

- 1 block run
- 3 sandbag pick ups
- 10 mace swings

I completed my first 7 sets with a 175lb sandbag and 14KG mace. Then moved to a 200lb sandbag and 16KG mace for the remainder.

Get it in. Then enjoy the rest of your day 🫡

Tag me if you try this 💪✅

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Work on the back today with a new technique i have come up with that breaks tissue everywhere.

You can book online or DM here https://respawn-massage.square.site/

#sportmassage #neuromuscular #medicalmassagetherapy #sacramento #wellnesslifestyle

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The choice is yours dads. I’ve made my mind up. What about you? Tag another fit dad that’s already figured this out and getting after it.

@tomdegiuli
@edward.troise
@patdamiano_
@themartinmethod
@robjdow
@josh_manning_dc
@steevee_maadeen
@_steven48
@bulletproof_mark
@weightliftingdoc
@simplestrength88
@legendary_pasos
@cliftonharski
@juddlienhard
@nocoachenergy
@rizzo_rebuilt
@toddbeasley6
@action_with_purpose
@thekb6ix
@slingironfitness

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One year ago I could not even imagine lifting a bell heavier than 28KG (62lbs) above my head. Today we did 6 sets of main work with snatches, starting with a 24KG kettlebell and progressing to a 40KG.

This is a fantastic complex to work on heavier snatches, as you utilize the high float or high pull as some call it to “load” your snatch. Not to mention this makes your heart rate skyrocket!!

Credit here goes to my coach @tomdegiuli who’s constantly pushing me and believing in me to reach new strength heights.

Are you struggling to progress in your snatches? This is a reminder to keep practicing and be consistent. Before you know it you’re looking back at how far you’ve come.

Everyone has different goals. My goals is to get stronger and stay strong moving well and feeling good. That’s the foundation. From there, the options are endless. As I get older, strength is not only an ongoing quest, but also something to maintain and never lose.

The kettlebell heavy snatch fits the bill.

Where my other strong dudes at ?? Sound off.

@tomdegiuli
@legendary_pasos
@icebox_kettlebell
@mcgannchris92
@edward.troise
@trevorsinstinct
@simplestrength88
@weightliftingdoc
@patdamiano_
@themartinmethod
@fb.4977
@antidadbodaaron
@primal.primate
@rizzo_rebuilt
@dmahoneyfit
@braunthebarbarian
@toddbeasley6

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This is what consistency actually looks like. Every weight on this bar was earned through the same process — show up, do the reps, don’t skip the sessions that feel like nothing is happening. Because that’s where it’s actually happening.

The snatch doesn’t care how motivated you are today. It rewards the person who was there yesterday. And the day before that.

There’s no trick. No shortcut. No magic program.

Just practice. Just time.

Sure there is proper cueing and techniques you need. But that is your foundation. The form comes with time and reps.

If you’re grinding through the 16 or 20 right now — keep going. The 32 and 36 are just the 16, repeated a thousand more times.

Stay consistent. Trust the process. The weight will move. 🪬

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This morning I hit my first ever 200lb sandbag to shoulder. I’ve been chasing this milestone for over 3 months now. I was so happy. We did it twice!

I wanted to thank my coach also @tomdegiuli for his steady guidance, wisdom, support and level of professionalism on properly approaching and hitting this PR. This was proof of putting in the work pays off, but also behind the scenes proof of what intentional recovery and nutrition can do when done right.

I also wanted thank my incredible community of followers who have messaged me and supported me with encouragement and motivation week in and week out. That with out a doubt has made an incredible difference #

Now we build more reps! 💪💪💪

#sandbag #kettlebell #fitlife #fitafter40 bodyweight

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It’s been nice to have a big deload week last week. I didn’t even touch a sandbag. Today was the first time. We had a prescribed 3 hang cleans as an accessory via program with @tomdegiuli. Did those with the 100lb no problem.

With the 175lb Sandbag by @freedomstrengthco I was able to get two sets of 1/s. We’ll take it! 💪

This honestly felt really good and much more manageable after a rest week. I’m back. Stronger and read to get it done. Goal is to get the 200lb bag up in next 6 weeks. Let’s gooo @degiulisgym

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If you are curious about getting into unconventional training, taking a break from traditional gym training, or need a fresh perspective to your training, pick up a few kettlebells, sandbags, a club or mace (or both), and give this style of training a try.

Some say this looks like a lot. I got this entire workout done in 50 min. But on days where all you have is 20, choose only one of them and get an incredible (mostly full body workout).
That’s the beauty of training with these tools at home. You don’t need to drive to the gym, wait in line for equipment or machines, just grab a couple of these and you’re all set !

I’m 41 years old. My only regret these days is that I didn’t start this type of training sooner in my 20s or 30s. Some may look at it and think it’s unattainable. To that my response would be, start small but aim big. Be consistent, train strong, eat strong, and recover strong. You can do it with the right strategy and mindset.

#kettlebell #fitlife #fitafter40 #bodyweight #kettlebelltraining

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Looking for a feel good kettlebell workout in a lighter day or even short on time?

This is it.

20 min EMOM. Every min on the min. Set a 20 min timer.

5 sets

- 5 SA Kettlbell swings / side (aim for 30 rest on this set)
- 5 SA kettlebell clean to thruster
- 3 SA kettlebell figure 8 to windmill. If these are too difficult, rack it and press instead after your figure 8.
- 20 body weight pushups.

Guys, these types of flows just make you feel good. Go light enough but still enough for a moderate challenge. You should be able to hold a conversation in between rounds. If you can’t, you’re doing too heavy. Can you ? Sure. But that’s missing the point - we’re going for feel good!

These are for days where you need to release some soreness. Too much lactic acid build up. You’re not resting but you’re still active. Or even use this as your short on time or as a warm up! It’s a great one.

Like and comment. Tag me if you try it.

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Week 10 with @tomdegiuli - this was an upper body focused say, good blend of push and pull.

This is also a good example of what a low energy day looks like for me, despite getting good sleep and proper fueling before hand. Sometimes your body just ain’t all that recovered! Been also battling a stubborn head cold the kids brought home this week and stresses of a corporate job. Those things are also factors - but we show up anyways!

I’ll take failed reps and a lack luster workout over no workout at all! That’s what it’s all about. You show up. Shut the f*ck up. Leave your excuses at the door. And get it done. ✅

Getting stronger still ! That’s the name of the game.

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I’d never forget you! 😂

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