Fight Flow Fitness

Injuries happen. It’s part of training.

That doesn’t mean you should avoid pushing yourself, but it does mean you should train intelligently and pay attention to what your body is telling you. We can do our best to reduce the risk through good technique, smart programming, recovery, and load management, but sometimes things still happen.

Now if you’re getting hurt all the time, that’s probably a sign to take a deeper look at your training.

I was feeling really good with the sn**ches too. Hit 8 reps each side and was on my third and final set when something felt off during the backswing. Stopped to check and realized I ripped my palm open. I honestly think it happened because I took a quick bathroom break after the second set, washed my hands, and that softened my palms up too much. Poured alcohol immediately on the wound, apparently you’re not really supposed to do that anymore. Live and learn.

Then the next week I tweaked my left calf during an EMOM of double unders with the jump rope. Limped around for a few days, but it’s already getting better and I’m slowly rehabbing it now. Honestly both injuries were pretty minor, they just set me back a bit.

The hand took kettlebells out for a while because of all the grip intensive work, and the calf strain limited a lot of movement variation since I had to avoid putting any bodyweight on it.

Still training though.

That’s usually how it goes. Most of the time your body isn’t completely broken. You just adjust, work around what you can, rehab what needs attention, and keep moving forward.

Be back soon, ttyl 🫶🏽

Felt good with this workout today. Slide 2 is burnerr, try it out 👊🏽

Solid work, no shortcuts.

Here’s what I hit, 3 rounds:
1A. OH Press w/ Sn**ch Eccentric (44kg) - 6/6
1B. Swing Squat to H2H Squat Clean (48kg) - 8
2A. Weighted Pull-Up (20kg) - 10
2B. Lateral Raise (40lbs) - 12/12

Give it a try and let me know!
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If you’re local to Summerlin, Las Vegas and interested in convenient in-home training, shoot me a DM and let’s get to work.
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Just moving some heavy stuff. That Cossack is coming along nicely, but the double 32s with it feel heavy affff right now. Finished the session with some jump rope conditioning.

Here’s the work, 3 rounds:
1A. Alt Dead Sn**ch to Thruster (48kg) - 3/3
1B. Cossack (2x32kg) - 6
2. SA Row (64kg) - 8/8
3. Jump Rope - 5min

Give it a try and let me know!
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If you’re local to Summerlin, Las Vegas and interested in convenient in-home training, shoot me a DM and let’s get to work.
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Getting stronger week by week. Adding a rep or two to some staple lifts where I can.

Current goal is to press the 48kg by the end of the year. Close, but not quite there yet.

Here’s what I hit:
1A. SA OH Press (44kg) - 5/5x3
1B. Squat Clean (2x44kg) - 8x3
2A. Weighted Chin Up (20kg) - 10x3
2B. Weighted Dip (36kg) - 12,11,11

Give it a try and let me know!
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If you’re local to Summerlin, Las Vegas and interested in convenient in-home training, shoot me a DM and let’s get to work.
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Felt like getting some higher volume sn**ch work in today, so I took the 44kg bell for a spin.

Overall a higher volume session, so I kept it to 2 rounds. That was more than enough.

Here’s the work, 2 rounds:
1A. Sn**ch (44kg) - 12/12
2A. Squat (44+48kg) - 8
2B. Plyo Push Up - 24
3A. Somersault Squat (48kg) - 24
3B. Weighted Dips (36kg) - 10

Give it a try and let me know!
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If you’re local to Summerlin, Las Vegas and interested in convenient in-home training, shoot me a DM and let’s get to work.
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Strength & Hypertrophy Training Session

I was never naturally strong. If anything, I was usually the skinniest guy in the room.

But over time, progressively overloading my lifts and eating more did what it’s supposed to do. I got bigger and stronger. And I’m still getting stronger.

A simplistic approach to the game, nothing fancy.

Keep on building.

Here’s the work, 3 rounds:
1A. Clean & Press (44kg) - 3/3
1B. Squat (44+48kg) - 5
2A. SA Row (60kg) - 12/12
2B. Lateral Raise (2x35lbs) - 15

Give it a try and let me know!
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If you’re local to Summerlin, Las Vegas and interested in convenient in-home training, shoot me a DM and let’s get to work.
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A Well Rounded Kettlebell Workout

I’ve been obsessed with getting this 48kg overhead with more volume lately, and working on getting a strong af cossack.

Some overhead work, side to side stuff, rotation twisty twist, and good ol pull ups.

Here’s the work, 3 rounds:
1A. Sn**ch to Push Press (48kg) - 5/5
1B. Alt Cossack (2x30kg) - 10
2A. Rotational Rev Lunge Step Up (20kg) - 10/10
2B. Weighted Pull-Up (20kg) - 9x3

Give it a try and let me know!
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If you’re local to Summerlin, Las Vegas and interested in convenient in-home training, shoot me a DM and let’s get to work.
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🛎️ Kettlebell Workout 💪🏽

5 workouts with only 2 sets each. Lower set count, but HIGH effort across the board.

Here’s what I hit, 2 rounds:
1A. H2H Sn**ch (48kg) - 14
1B. Squat (2x44kg) - 10
2A. OH Press (40kg) - 10/10
2B. Weighted Pull-Up (20kg) - 8
2C. Alt Jump Lunge (36kg) - 24

Give it a try and let me know!
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If you’re local to Summerlin, Las Vegas and interested in convenient in-home training, shoot me a DM and let’s get to work.
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Just a sample of one of my training days.

Most of my sessions follow a simple full body approach. Some kind of press, pull, hinge, squat or lunge, and rotation or core work. Nothing overly complicated, just covering the main movement patterns.

I program a lot of my clients’ training this way too, especially the ones with genuinely busy schedules. Some people just can’t commit to a perfectly consistent weekly routine. Night shifts, demanding jobs, getting pulled in different directions all week. The truly busy professionals.

With a full body approach like this, if they miss a workout here and there, it’s not the end of the world. They don’t have to stress about “damn, I missed leg day last week.” Each session covers a little bit of everything.

This is obviously a simplified breakdown, I’m also considering everything else that some of these movements bring. Like how certain movements demand more from the body. A heavy double front rack squat, for example, isn’t just a leg exercise. Your core is working overtime to keep everything stable.

At the end of the day, simple structure, consistent effort, and covering the major movement patterns tends to go a long way.

Here’s what I hit:
1A. Clean & Press (2x36kg) - 8,7,7
1B. Squat (2x44kg) - 10,10,10
2A. Hang Clean (2x36kg) - 10,10,10
2B. Weighted Dips (36kg) - 6,6,6

Give it a try and let me know!

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If you’re local to Summerlin, Las Vegas and interested in convenient in-home training, shoot me a DM and let’s get to work.

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Pretty much the same goal week after week. Add a little more volume to heavy weight. Sometimes that means lower reps with more load, other times it’s more reps with the same weight. Either way, the objective stays the same. Get stronger and keep progressing.

Moved some heavy kettlebells for volume, then finished with a bit of bodyweight work to round it out.

Pressing the 40kg is starting to feel like butta.

Here’s the work, 3 rounds:
1A. H2H Clean to Press (40kg) - 16
1B. Squat (2x44kg) - 8
2A. SA Row (48kg) - 20/20
2B. Toes to Bar - 10

Give it a try and let me know!
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If you’re local to Summerlin, Las Vegas and interested in convenient in-home training, shoot me a DM and let’s get to work.
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