Lesson 4.2

If you do what you’ve always done, you’ll get what you’ve always got.

Your life only changes when you change. Hold yourself accountable and take responsibility for your own life. In terms of fitness, if you aren't getting the results you want, you need to make a change. If you like the progress you're making, keep doing what you're doing until it stops working the way you want it to.


Don’t go into cruise control

You should be making progress every every week. Progressions can be made by simply varying the exercise.

Exercise Variables

  • Increase reps
  • increase resistance/load
  • increase sets
  • take less rest
  • vary the load position (center of gravity)
  • change the tempo
  • progress the exercise


How would you progress the following?

DB Front Squat 3x8@25


Good Fats

Top Sources:

  • Nuts (and nut butters)
  • Seeds (flax, hemp, chia)
  • Olive oil (cook with too)


  • We need fat
  • Fatty acids build cell membranes, boost hormones including testosterone, and perform key
    functions in brain, eyes, and lungs
  • Slow down digestion process to absorb nutrients
  • Provide sustainable energy
  • Lubricates joints

Serving Size: 1-2 Thumbs (tbsp)

Daily Serving Size: 1-2/meal


Do Not Disturb

Put your phone into "Do Not Disturb" mode to avoid distractions or interruptions when you need to focus. Remember, you're too important to be bothered. You'll respond when you can. If you set the precedence that you respond instantly, then everyone will expect that and you'll be bombarded with even the smallest of requests, requests are that unimportant or easily resolved without you.


BB OH Squat

This is the ultimate test of total body mobility, stability, and core strength.

A prerequisite for the Snatch.


Test Your Body Fat


*Floor Slides or Wall Slides
Side-Lying Windmills
Spiderman w/ T-Spine Rotation
Spiderman to Rotational Squat
Alternating Lateral Squat
*Half-Kneeling Adductor Rocks
Lat Stretch (SB, Bench, or Rack)


BB Complexes (Advanced)

Perhaps the only way to burn fat and build muscle simultaneously, something that is very difficult to accomplish.

Do as a Warmup 1x10 or a Workout 3-4x10. Repeat all exercises as a circuit without setting down the bar.

Complex F

  • Overhead Squat
  • Back Squat
  • Good Morning
  • Front Squat
  • Rows
  • Deadlift