Lesson 14.2

Finish what you start.

Finish this course. Finish school. Finish your training program. Finish everything you start. Most people will quit before finishing, not realizing how close they were to success, without getting the rewards of their efforts.


Take your M.E.D.’s

No, not medicine, that's for sick people. I mean take your Minimal Effective Dose of exercise.

Your body will adapt to any amount of stress so your workouts don’t have to be extreme, it just has to be a little uncomfortable.

When you have a headache, you take 2 pills, not the whole bottle.


Nutrition Essentials

  • Eat real food (non-processed/minimally processed), mostly plants
  • Eat more protein
  • Eat more fiber
  • Take fish oil or algae oil
  • Drink more water
  • Limit sugar
  • Limit alcohol


  • KB Rack Position
  • KB Front Squat
  • KB Clean (Straight & Swing)

KB Front Squat



Total Body

*Keep rest to 60s

Back Squat 3×10
KB Goblet Squat 3×10

KB Front Squat 3×10
KB Clean 3x10
KB Single-Arm Row 3×10

Seated Row 3×15
KB Hammer Curl 3×15

KB Swing 3×15
Lat Pulldown 3×15