One of those workouts where youre just happy you got out alive.
No excuse just a bad day, it happens. Tomorrow won’t be as bad!
90kg snatch doubles.
82kg below the knee hang snatch triples.
106kg clean and jerk doubles.
PUSH DAY WORKOUT 😍
Some clips from my last shoulder & chest workout! A couple of weeks ago I mentioned that I changed my split again and incorporated back push and pull day. AND I’VE BEEN ABSOLUTELY LOVING IT!! 💪🏼 Really try your best to envision and feel your muscles contracting as you push the weights away from your body for that full mind to muscle connection! IT MAKES THE WORLD OF A DIFFERENCE 🙏🏻 .
1️⃣Rear Delt Flys
2️⃣DB Lateral Raises (Dropset)
3️⃣DB Close Grip Press
💦 Save these and give them a go next time!
🎧 Is That For Me - Alesso & Anitta
258.5kgs/570lbs for an 8.5kg PB in this suit and 1kg over my all time best.
Reeeeally gotta figure out the grip, no bueno. Gotten a bit too excited with the 1RM testing, next week's raw work will be a bit more settled... #TrendingForward
Got my booty sesh on in my new tshirt, yay!
One of my fave ladies at the gym commented on my hustle 💛 and how I always seem to do isolated movements for my hips😜
Thasss bc one day my goal is to bounce a silver dollar (no nickels in this biotch) off my butt cheeks 🥇 #ktshredchallenge#goals#glutes
This is one of my favourite breakfasts!
Breakfast English muffin:
- English muffins (duh)
- Veggies, cheese, ‘meat as preferred
Much better than Tim Horton’s and you can create your own so you know exactly what’s inside it!
Sproos Up Your Skin & Hair with the combination of hydrolyzed collagen and active ingredients including organic acerola and hyaluronic acid in this @sprooslife product! It’s designed to work meaningfully from within to enhance your skin and hair health. Add this in to your water or beverage and your skin and hair will thank you! #bodyenergyclub
My fitness journey took place 15 years ago, I’ve competed in several shows and took first place 🥇 in my last two shows including shown in this photo at age 24. My passion for fitness has become sort of an obsession on self-improvement, body and character, and been a driving force in my lifestyle, career and relationships. Never stop learning. Never stop teaching.
Hey InstaFam tomorrow from 3-6pm I will be at Reflex Port Coquitlam soo come by for their Reflex Days Sale . Come get BOGO 50% off all ANS PERFORMANCE Products 🙌🏼🙌🏼 @ansperformance@reflexportcoquitlam
1 292 hours ago
💦WATER BLOAT FROM CREATINE?. - not exactly! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
A myth - creatine monohydrate causes water retention? This is not true, so for you women don’t worry! Creatine isn’t the cause of water retention - studies have done on creatine and it actually has been proven to show an increase in body mass along with fat-free mass - although with an inferior grade, water retention can occur but this can be due to many reasons one being in a cheaper grade creatine excess sodium remains in the finished product. So when you get a creatine make sure you’re getting your self quality not quantity. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Creatine is a very beneficial product to all, performance athletes or even just your day to day gym goers - So come see the team at fuelkamloops and get the right product to suit you best CHEERS - keep updated with future posts about creatine there will be LOTS MORE
Did you know we carry a huge assortment of protein bars and cookies such as #IsoBar and #lennyandlarrys?! May wanna come grab some before I eat them all 😋
4 283 hours ago
#tbt This has been one of the most influential books I have read in my life. I was searching for answers the summer after my first year competing at the NCAA division 1 level. I worked my butt off and trained harder than I ever had in my life to get there. But, once I got there I realized that I had a whole new challenge ahead of me.
While I did have some modest success my first year @bostonu my season was plagued by injuries and I did not even come close to achieving my true potential. This excellent book @timferris began me on my journey of discovery that has transformed and developed my current understanding of elite human performance, and how to focus on what truly matters. Further, even though the content is great, what I appreciate most from this book is the inquisitive nature this book helped to foster, and to question the status quo, and not just accept dogma as the truth, which is done all too often in the health and fitness industry.
I consider the 4HB as a textbook of human performance and if I can not find the answer in this book, one of the resources he lists usually have one of the answers. Despite the great content in this book it was not until after I completed my athletic career and left a lot in the tank, that I stumbled upon #beactivated and #rpr based off one of his resources in the section of this book relating to injury prevention.
These modalities have transformed the paradigm through which I view sports injuries and elite performance. That is why these modalities are used by top flight professional sports teams all over the worlds. If you are sick of the same injuries coming again and again, and not really understanding WHY you are getting injuries (like when I was constantly pulling my hamstring while at BU), then check the link in the bio to learn more about #beactivated
🔥Muscle up Progression🔥
Here is one of the most important beginner progressions to reach your first strict muscle up, make sure you have clean powerful pull ups with good shoulder mobility/stability as well! —————————————————
The Muscle up jump over progression is a staple in building up motor control by teaching your body the movement of performing a muscle up, I have been using it for years to teach clients and even how I taught myself that first muscle up long before bands were cool.
Step1️⃣ Start the bar anywhere from hip to elbow height, get used to balancing your body at the top position by stacking your wrist and setting the shoulders.
Step2️⃣ Set your grip then squat down and feel what it’s like to transition from under the bar to over the bar, make sure your wrist is in a good starting position to make the transition easier. —————————————————
Step3️⃣ Raise the bar height to chest/shoulder level so when you squat down your arms will fully extend, place your heels directly under the bar then perform a C motion to get up and over the bar. Make sure your feet don’t drift behind the bar, keep a hollow body position tracking the feet under or in front of the bar.
Step4️⃣ As the bar gets higher you will use less leg drive and need to rely on more upper body strength. Aim to reach your head height and perform 8-10 reps with good form in a controlled manner.
🔑If you CrossFit kip all your gains will leave you and cinnamon buns will never have icing...skipthekip
@kylemaynard your a special human being. A true inspiration.
RepostBy @stuartcooperfilms: "Short video with @kylemaynard Reading one of his favourite quotes by Theodore Roosevelt: “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” #stuartcooperfilms#noexcuses#inspirationalquotes"
0 224 hours ago
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P E R F E C T H E A D S T A N D
Here @sonyafitwright and I have shown two variations of head balancing, a traditional headstand and a tripod headstand. Play with both to find what suits you and your body best!
1. Get used to the feeling of a) being upside down and b) pressure on your head. Be sure however, the pressure is evenly dispersed between your head and hands/forearms. Play with the distance between your head and feet for added difficulty, as shown.
2. If needed, elevate your feet to further practice transferring weight onto your head and hands/forearms.
3. Walk your toes in as far as you can, once you get close enough your feet should feel weightless. Please note, issues with this area could also be due to a lack of hamstring flexibility.
4. At this point, feel free to welcome a wall into your practice (but don’t get too comfortable with it, sadly it won’t always be there for you). If you are practicing the traditional headstand, once your feet feel weightless, tuck your knees into your body and tilt your pelvis to create a neutral spine. For the tripod headstand, place one knee into your armpit at a time, then tilt your pelvis to create a neutral spine. Be able to hold here for a comfortable 5 seconds before progressing to full extension.
PS. If you don’t point your toes, the monster under your bed will eat them and your ice cream will always be warm. Life. Over.
Solid training session again today. Feeling good. Lots of breathing work put in in the last couple of days and as a respite of this, the hip and back are feeling great!
A1. Box jump 3x5 SKIP
B1. Bench press 5x4 115/145/165/175/175
C1. Barbell RDL 3x8 65/65/65 @4040
C2. Bearcat walkout 3x6 (sub deadrolls)
D1. Split stance low cable Row 3x10 26kg/28kg/28kg
D2. Low cable split squat 3x8 26kg/28kg/30kg
E1. Band assisted Nordics 3x5 Red band
Z1. AD Threshold 3on/3-5off x2
[EXERCISE DEMO] - Paused Bulgarian Split Squats w. Band Resistance
Here's @mikeolive15 demonstrating a deadly exercise for building lower body strength/power. KEY CUES:
✔Hold a 2-sec pause with good positioning at the bottom of the movement
✔Explode up with that front leg, don't forget to use the arms
✔The band tension will get harder as you come up so remember to drive as hard as you can through the whole range of motion on the way up!
Mike is a great example of consistent hard work and sticking to the program and his results reflect that - he added a massive 2.5 INCHES to his vertical just from Sept-Dec!!
Contact me for info on how I can help you improve your athletic performance & resiliency!
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