This past weekend was my family’s annual family clam bake to celebrate my parents’ birthdays. They fall within a couple days of each other, so right around that time we steam a bunch of little neck clams and drinks some assorted beverages and just enjoy each others company with a few other members of the extended family.
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It’s a great time every year. It is one time where I just relax, drink some beers and devour some clams.

So as I was driving around to help get things set up Thursday and Friday, I thought it would be cool to throw it out there to my Facebook friends to have them challenge me for my Saturday morning workout and really work up my appetite so I could go for “PR” in clam eating.

It’s fun to get ideas from other trainees because they always end up pushing me to do something I would probably NEVER subject myself to.

So, Friday night I got on and asked any and all comers to post suggestions for my workout, including the movement, sets, and reps. I got some awesome and difficult ideas. Here they are:

Chris Duffey: 32kg kettlebell one arm long cycle 20 minutes 6 rpms unlimited hand switch. No setting it down…

I have never done long cycle of anything in my life, as usually if I do kettlebell work it is juggling with the 95-lber. In fact I never had anything besides the 95-lb and the 30-lb kettlebells until a few weeks ago, so this challenge was freaking tough. I didn’t even come close! Chris Duffey, you are a sick man! Can you do this? If so, you are AWESOME! Thanks for for the highly challenging test of will and endurance.

I did 6 rounds of at least 6 reps with each hand. I may have actually gotten 7 rounds, but I was so destroyed I lost count, but I definitely got 6 rounds. I got the first few rounds on video, but then my memory was full, so I had to use my old camera, so I didn’t tape everything.

Next was…

Josh Dale: wet down your field until it’s a bog and put on your heaviest boots and tromp back forth doing high knees til failure

This was meant to be a joke, but I combined this with the next one…

Matt Chips: push a car

I didn’t have anyone to steer the car, so instead I did Prowler Pushes, and to take Josh’s suggestion into account, I did them in leather work boots. The boots didn’t have much of an effect. Luckily the grass was still somewhat moist when I got out there, so the Prowler moved pretty smooth. If it were dry when I got out there, I would have been S.O.L.

Charlie Ackley: Get a half bar with a lot of dimes (10 pounders). Start off with a single dime on each side. Curl for 10 reps. Repeat increasing the weight by one dime on each side until you can barely do ten. Then work your way down the ladder by removing the dimes.

I don’t know what I ever did to you in High School, Charlie, but my biceps are aching today, brother.

I used a full Powerlifting bar and started out with the bar empty and hit ten, then added a dime and hit ten, and kept going until I could not finish ten reps. It only took me going with three dimes a side. Then I totally forgot about working my way back down and just stripped the plates off. I went through this for four sets.

It was nice to do some dedicated bicep work! Thanks Charlie, hope you’re doing well!

James McDougall: Deck squats into drop push ups ..60 seconds work 20 seconds rest..5 rounds….Just a wee warm up for ya.

I meant to look up what exactly these were but I forgot before going downstairs, so I put in some Tac Fit Commando stuff at the end. I only did one set, because I was just about out of time before having to go to the clam bake.

Guy Razi: 50 burpees, sandbag carry 100 yards; 50 burpees, tire flip 100 yards; 50 burpees, farmer’s walk 100 yards; 50 burpees, bear crawl 100 yards

I have some very sick Facebook friends…

I was so short on time by the time I got to this challenge that I could only do three sets. I did 10 burpees followed by recline rows, then 10 burpees followed by Demolition Club Pendulums, then 10 burpees followed by 10 more Demolition Club Pendulums with the opposite hand orientation. This was my favorite section of the workout, with the kettlebell work close behind!

All in all, this was probably the most demanding workout I have ever done by myself at my gym. I really appreciate everybody who chimed in because it enhanced my workout big time!

I plan on opening the door to more sick suggestions again in the future, but I am going to try to put the wall post up a bit earlier in the week, because a lot of people missed it. I originally posted it Friday night, so a lot of people missed it and then made a post when I was already training or after the workout.

So if you want to try to put me through a hellish workout, make sure to add me as a friend on Facebook. You can go to my page here = > Jedd’s Facebook Page.

I got at least one set of each challenge on tape. You’ll see pretty quick that this workout throttled me, but I’m not afraid to admit it. Now I know where I need to improve to be more well rounded in the gym.

Thanks and all the best in your training.

-Jedd-

P.S. If you ever want to challenge me, feel free to leave a comment here and maybe we can go “head-to-head” in our own garages and then post up the videos here on the site.Similar Posts:

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Hips Don’t Lie?

Why is improving your hip mobility important?

Well, the most important reason is that you can get your own music video.  You’ll be shaking your mobile hips in waist deep water with a macrame bikini on.  Shakira made a career out of it.

There are a few other reasons that might be important to you as a lifter, or you as a coach responsible for athletes.

Importance of Hip Mobility

• Less stress transfer to your lower lumbar
• Less stress transfer to your knees
• More neutral pelvic alignment (poor pelvic alignment puts surrounding musculature on tension)
• Deeper, more full range of motion movements of the lower body
• Progression toward strength in these new range of motions becomes essential
• Improves rotational power potential
• Lower injury potential during decelerative, high force movements
• Sexy bikini photo shoot (not sure why I keep going back to this?)

Exercises That Promote Hip Mobility

1. Squat to stand
2. Tin Men
3. Full Squats
4. Lunge and Reach
5. Hip Flexor Stretch with Elevated Back Leg on Bench
6. Glute Stretch
7. Leg Swings
8. Leg Raised with Foot Circles
9. Cossack Squats

What are Cossack Squats?

Cossack squats are done by performing a lateral lunging motion.  The toes can be slightly pointed out or straight forward during the movement.  The lifter or athlete will move their feet outward to a sumo or slightly WIDER than sumo position.

From their the torso is braced and forced outward as the lifter / athletes moves to the right / left.  The knee moves forward tracking over the toes and on the straight leg the toe comes up.  Settling into the bottom position will depend upon your hamstring / glute flexibility and hip / ankle mobility.

The lifter / athlete can stand straight back up (easier) or slide across to the other side (harder).  The slide technique keeps constant tension on the legs.

Benefits of Cossack’s

• deeper squat
• better setup on deadlifts
• hip mobility
• knee stability
• hamstring / glute flexibility
• better, stronger kicks in combat athletics

How to Progress Toward Free Stand Cassocks

You might find as you try this movement, there are TONS of things preventing you from getting into position.  Your lack of ankle and hip mobility and your quad, hamstring or glute flexibility.  In fact, for many of you, this position will feel really weak because it is a new range of motion and you’ve never created tension in this range.

Start slowly and perform it by holding onto the power cage.  Then you can transition to a free standing movement.  Also, if you are wearing Nike Shox, throw them off and do these barefoot.

Sample Cossack Squat Supersets

Superset 1

1A) Squats, 3×8

1B) Cossack Squats, 3×6 each way

Superset 2

1A) Cossack Squats, 3×3 each way

1B) Box Jumps, 6-8

Superset 3

1A) Psoas Activation, 3o sec each leg

Performed with knee bent and leg raised above 90 deg, held for time.

1B)  Cossack Squats, 8 each leg

1C)  Banded Seated Leg Curls

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I can’t hold back any longer!  I am here to expose the Matrix.

Have you ever seen Keanu Reeves?  Yes, he rides a motorcycle.  Yes he has a band.  And yes, he has a very substantial beard.  I mean he could either be the 4th dude from ZZ Top, or rent the space in his beard for a butterfly or sparrow retreat.

This post is AWESOME!

I think I actually saw a biscuit fall out of it once.  But that is not the point.

The point is, this dude really expects us to believe that he was actually strong enough and limber enough to pull off those bullet dodging stunts?

Well sir, you haven’t fooled me!

I have recently uncovered this never-before-seen, undoctored pic of Keanu on the set of the matrix.  It clearly shows that Mr. Reeves was in fact performing these very mobile stunts while on a swiss ball!

Ah ha!  I caught you!

After this really cool intro, let’s really get into it.

Real Swiss Ball Training

I have recently done a ton of research on how to improve the mobility of my athletes.  In fact, I think I have some pretty important ideas that I will document over the course of the upcoming months.

My biggest influences have been in no particular order:

- Frank Shamrock

- Mike Robertson and Eric Cressey

- Scott Sonnon

_____________________________________________________________

Mike and Eric for their important work with Magnificent Mobility.  Mobility was an essential part of the AMD structure and it all started with them opening my eyes to how important mobility is.

Definition of Mobility (my informal definition, yes you can quote me) - ability to freely move through the intended motion for all movements or exercise without restrictions and have strength and stability throughout this range of motion.

What is the difference between mobility and flexibility? Flexibility implies range of motion.  But it does not imply strength in this extended range of motion.

Flexibility can be enhanced with static stretching.  But mobility exercises not only improve  range of motion of a joint, but also activates the engaged musculature during the movement.

A win-win.

Both static stretching and mobility drills have their place in a strength program.  And therefore both should be used.

Prior to a workout, the CNS must be charged and excited and your core temperature must be increased.  Mobility drills can accomplish this very effectively when used in conjunction with SMR and activation work.  All of these are an essential part of a thorough warm-up.

That is why Mike and Eric’s product is so important.

Now on to Scott and Shamrock.

A while ago I came across a video of Shamrock using a swiss ball for his mobility drills.  I really loved the concept for many reasons.

The swiss ball used in this manner will:

• improve full body mobility; ankles, hips, thoracic spine, shoulders, elbows, wrists
• improve proprioception and kinesthetic awareness
• promote fascial raking and effective “sensory” activation
• become ONE part of a great warm-up (SMR, Mobility, Activation, Warm-up) that is relaxing and fun
• be great for transitioning for combat athletes

This led into my ongoing discovery of Scott Sonnon’s work.    All of these “mentors” have shaped and are continuing to shape my ever changing view of movement.

Enjoy.

Post your comments about your own mobility work AND how you felt after trying this new drill.

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____________________________________________

Mongol General: Hao! Dai ye! We won again! This is good, but what is best in life?
Mongol: The open steppe, fleet horse, falcons at your wrist, and the wind in your hair.

Mongol General: Wrong! Conan! What is best in life?

Conan: To crush your enemies, see them driven before you, and to hear the lamentation of the women.

____________________________________________

As I get older and wiser (much wiser than I was when I was younger) I often go back to this scene from one of my favorite movies, Conan the Barbarian.

As I guy I have a passion to be the best, “to crush my enemies”.  Now if you are a women reading this post, I am about to do the unthinkable in the man’s world.

Let something out of the vault.

I remember at speaker at an NSCA event many years ago talking about how you have to treat AND motivate male athletes different than female athletes.

In athletics and team sports here is a truth.

When a team loses, a guy is still happy if they themselves played well.  Women are only happy if the team, as a whole, played well.

Why?

We got the testosterone.

It makes us do crazy stuff sometimes, like drive like a madman toward a goal or a task.  This can be great if your passion is helping others.

For me, this means being a good Dad, being a good friend and always try to help others reach their goals.

But sometimes it isn’t easy.  The kids drive you crazy, your friends have their ups and downs and sometimes people don’t want to be helped.  You have to be certain and relentless in the wake of all adversity.

Think about Conan pushing the Wheel of Life around for years.  Think that was easy?  I don’t know if you know this but the story of Conan was real, that sh*t actually happened.

So what is my point?  Life isn’t fair, life isn’t easy, life isn’t certain.

The ONLY thing you can be certain of is you only get to do it once.  So you dominate, go for your dreams and kick ass.

Never quit, never surrender, just kill it.

Try to let actions speak louder than words, I’ve got two videos I want to show you.

First one is Gary Sansiveri coming back for his second installment of his never give up, train your ass off video series.  In a previous post I talked about how Gary has had a ton of medical problems, yet continues to defy the doctors and everyone else because his spirit is too strong.

The second is a personal one for me.  It is tackling a big hill after a recent training day.  The hill was pretty intimidating and I knew it wouldn’t be easy.  But sometimes, you’ve got to man up and HAVE NO REGRETS!

After watching the video, I have something important for you to do.

What To Do Next!

So I have a surprise for you.

I want you to comment below about something you are passionate about, something that makes you a better person or something that you want others to say about you.

If this post reaches 100 comments, I will randomly select 5 lucky commenters and give them my renowned 2-Disc Combat Core DVD set for FREE.

Rules:  There are ONLY three.

1.  You have to be in the first 100 commenters, so be quick! and

2.  The post must have at least 100 comments.

3. Only 1 post per person.

Post away and let’s win some DVD’s!

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This just in from Pedro A. Morales

“Hey, Smitty, AMD Blew me away, I can’t believe how Massive it is! This is exactly what I needed to Study to take my game to the next Level, Thank you, Thank you bro! Totally blew away all expectations I had, awesome Program!!!”

From Jeff Moyer

“Jim,

I haven’t finished reading through all of the manuals but I must say that so far I love it!  I really enjoy reading the science behind everything.  I too am tired of programs that don’t explain anything and just give you exercises and there sets and reps.  I love the fact that you have separate manuals for restoration and nutrition because I see too many strength programs and people who know nothing about these key things to helping there athletes.  I tell my athletes all the time that you can lift all the weights you want but if you don’t take care of your body with proper nutrition and rest, you won’t tap your potential.

You did your homework!!!  Great job! ”

I just uploaded a new promo video for AMD, go to the page and scroll down!

The Net’s only COMPLETE muscle building program - Check out AMD

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site
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