Sling Iron Fitness

New cycle, new focuses, same consistent work.

Block A was about being quick and powerful. It set the tone and prepped me for Block B: sandbag ground-to-overhead. I’m not super confident with this movement YET; and that’s exactly why it’s in the mix. Doing new things is fun because… learning. The goal is to be using my 150 by the end of this cycle. Or sooner 😏

Block C was unilateral + carry work. Your boy loves strength, balance, offset load, and gait.

I didn’t always include a Block D “armor-building” phase, but it’s become one of my favorites. This is where the overlooked accessory work lives. It’s the stuff that reinforces weak points, keeps joints happy, and helps you feel good and move well for the long haul.

This session took about an hour. If I’m tight on time, I’ll hit just two blocks (A + C or B + C). Or I’ll take one block, set a 20-minute timer, and see how much quality work I can get done.

I really like the way I train. I miss having a barbell (and I’ll have one again someday) but I can get a lot done with what I’ve got. Most importantly, it’s challenging and I actually enjoy it.

My style might not be your bag, and that’s a good thing. I’m not here to yuck your yum. Find what you like and stick to it. Lean in. Test things. Seek guidance, but remember: you’re responsible for whether the work gets done. The best program in the world won’t help if you hate it. And without a strong why, even good results won’t last.

My goals?
Be mobile. Powerful. Strong.
(Selfishly) look good.
Be ready for whatever the moment calls for.

Those are the big ones, and they guide how I program for myself.

Ask yourself the same questions:
What are my goals?
What do I need to do?
What do I want to be able to do?
Why does it matter?

Be honest. Don’t compare. Don’t shame yourself for where you’re at.

Just keep showing up.

This was Tuesdays session.

I try to get my sessions done in the morning, but we had a busy schedule this day. So, needless to say I was REALLY fighting the urge to forgo the session. Sometimes you aren’t feeling it and I was very much not feeling it.

And if I hadn’t, that’d be ok too. I’ve done this long enough to know I can’t go more than a few days before my depression/anxiety brain tells me to get moving.

ANYWAY…

I got home (didn’t change because that would be another step and I didn’t want to give myself the option to back out) and got to work.

Block A: Prep - 4 rounds/side
6 clean, 4 half sn**ch, 2 push jerk
Switch/RPT; 60s rest bt sets

Block B: Primary - 12 Min EMOM
Min 1: MB mills x 5/side
Min 2: SB hip bridge floor press x 10
Min 3: SB Rows x 10
X 4 cycles; 12 minutes total

Block C: Supplemental - 5 rounds (NFT)
Carry x 20m
Down dog push ups x 8-10
15-20s rest between rounds

It’s still a recovery week for me. So, lots of skill work/flow practice, higher reps/lower weights, and just letting the knots untangle in my brain.

No matter how much I didn’t want to do this session, I’m glad that I did. I was cold, annoyed, and energy deficient at the start. But, by the end I felt juicy and filled with gratitude for the time I claimed for myself.

Hope this gives you some ideas for training, or encourages you when you aren’t feeling it. We all got a little or a lot of that going on, depending on the day. Movement helps take the edge off for me. What are you doing to help your future self face those challenges?

Whatever it is, be kind to yourself along the way.
Self love and awareness are the first steps to any lasting change.

This was the work from yesterday! It’s a reset week before I start a new cycle with new focus and intention 🙌

This week is about blood flow and having fun. Period.

Gotta let the body and brain reset. Go for a hike, ride a bike, or give this session (or part of it!) a try 🤝

Block A: MVMNT Prep - 4 sets/side
Block B: Main Flow - Every Two Minutes On the Two Minutes X 6
Block C: MVMNT Medley Flow - 5 sets / 20-30s rest between sets

This session took about 45 minutes, beginning to end. Make it work for you!

Whatever you choose in your training, try to enjoy it! It’s the number one thing that will keep you consistent for the long haul!