“Hope sees the invisible, feels the intangible, and achieves the impossible” - Helen Keller

Here’s an interview I did just recently talking about training, mentality of a fighter, and the Ruck 100 https://open.spotify.com/episode/5faFglKoVokDEgIUJcmMwx?si=nVOj7D-QSEmrwhZCcgfb1Q

Warm Up: Practice Pogo, A Skip, B Skips, C Skips Trap Bar DL 5X5 Trx pull up 3X8 3s iso pause Trx Push-Up 3X8 3s iso pause T bar Upright Rowe DB Bicep Curl 3X8 Arm Cable tricep extension 3X8 Sit-up Ball Toss 3X5E Russian Twists 3X5E

We all desire the outcomes we seek. Yet, it's often in the toughest, most concealed moments that God works His miracles. On those days when you're weary, during the times you feel overlooked, and in the quiet steps you take when no one is around. Instead of shying away from the struggle, lean into it.We all want the results. But God does some of His best work in the hard, hidden places. The days you show up tired.The moments you feel unseen.The steps you take when no one is watching. Don’t run from the grind—embrace it.

POWERBUILDING WARM-UP: Time: 8–10 minutes Format: Select from each category based on your training day focus (upper, lower, or full body). STEP 1: GENERAL WARM-UP (2–3 minutes) Pick one option at a moderate pace: - Incline treadmill walk (2–3% incline) - Assault bike (RPM > 60) - Row (stroke rate 24–28) - Jog with high knees and butt kicks (bodyweight option) *Goal: Break a light sweat, elevate your heart rate, and get blood moving. STEP 2: MOVEMENT PREP (5 minutes) Choose 2–3 exercises from each category based on the primary lift for the day. Use light weight, full range of motion, and controlled tempo. LOWER BODY PREP (Pick 2–3) 10 bodyweight reverse lunges (each leg) 10 dumbbell RDLs (light, slow tempo) 10 goblet squats with a 2-second pause 10 banded lateral steps (each direction) 10 tempo air squats (3-second eccentric, 1-second pause) UPPER BODY PREP (Pick 2–3) 15 band pull-aparts 10 incline push-ups or bench push-ups 10 dumbbell front raises or lateral raises 10 band face pulls 10 bent-over rows (light dumbbell or empty bar) CORE & STABILITY PREP (Pick 1–2) 20 seconds weighted deadbug or bird-dog 20 seconds forearm plank or plank walkouts 10 hanging knee raises (slow and controlled) 10 kettlebell front rack marches (each leg) STEP 3: BARBELL PREP FOR MAIN LIFT (2–3 warm-up sets) Before your first heavy lift (squat, bench, deadlift, press), perform: Set 1: 6–8 reps at 30–40% Set 2: 4–6 reps at 50–60% Set 3 (optional): 2–4 reps at 70–75% *Goal: Prime movement patterns, reinforce technique, and feel confident under load. Strength phase Every 2:30 x 10 Rounds: 250m Row 8 Toes-To-Bar * Power Snatches (climbing) Rounds 1-3: 5 snatches Rounds 4-6: 3 snatches Rounds 7-10: 1 snatches *SCORE is heaviest weight lifted at the end. Conditioing finisher 9min. to finish.... 75 Push Jerks (115/75lb.) Every minute on the minute complete 8 American KB Swings 53/35lb. ADVANCED is 70/53 for 6 reps P.S. You are starting with swings :)