Hello everyone. I’m Rickey McClary and I’m a martial artist and strength coach in training. I have been following Coach Phil’s methodology for years . I love all that he has given to the fitness world. Looking forward to connecting and having some accountability as I work toward my pt cert and training clients.

10 miles down.. 10 miles to go for day 1

Goal of Session: Develop full-body strength, reinforce trunk stability, and finish with high-output anaerobic conditioning. --- • Warm-Up (8–10 min) Preparation focused on trunk activation, mobility, and elastic readiness: Pallof Press → Thread the Needle → World’s Greatest Stretch → Pogos → High Knees → Hamstring Sweeps → Heel-to-Toe Walks → Leg Swings. Objective: Mobilise the hips, activate the core, and prime the nervous system for loaded movements. --- MAIN WORK (5 sets each | RPE 7–8) Strength blocks performed with controlled eccentrics, stable bracing, and consistent intent. --- 1. Zercher Squat — 5×5 Tempo: 3–1–1–0 (3s down, 1s pause, drive up, no pause) Rest: 2–3 minutes Emphasis: Anterior chain loading, trunk rigidity, and full-body strength under bracing. --- 2. Bulgarian Split Squat — 5×6/side Tempo: 3–1–1–0 Rest: 90–120 sec Emphasis: Unilateral strength, hip stability, and stride control. --- 3. Dumbbell Row — 5×8/side Tempo: 2–0–1–1 (controlled pull, 1s squeeze) Rest: 90 sec Emphasis: Scapular retraction, upper-back strength, and horizontal pulling balance. --- 4. Overhead Press — 5×6 Tempo: 2–0–1–0 Rest: 2 minutes Emphasis: Vertical pressing force, shoulder stability, and midline bracing. --- 5. Swiss Ball Jackknife + Push up — 5×10–12 Tempo: 2–1–1–1 Rest: 60–75 sec Emphasis: Anterior core control, dynamic trunk stability, and hip flexion strength. --- Farmers Carry — 5×20–30m Tempo: Controlled gait Rest: 60–90 sec Emphasis: Grip strength, lateral core stability, and loaded gait conditioning. --- CONDITIONING FINISHER Rower Intervals — 6 Rounds 20 sec all-out effort 40 sec controlled recovery Focus: Repeat sprint ability, anaerobic power, lactate tolerance.

Good morning everyone, Inspired and motivated my Coach Phil posting about the parables of the talents. It made me look at that verse differently and I need to move with intention the remainder of this year. I can no longer hide what God has put in me . I need to share it with the world and my Community ! Thanks Coach for always leading and setting an example!

Today I will stay focused on the tasks that are truly the most important I will continue to work on my mission I will not get caught up in unnecessary problems I will provide myself with the necessary tools to help guide the ship in the right direction The start of a new week let’s set our objectives and get after it!