22 December 2016


5 Rounds:
6x Bench press AHAP
100ft Chaotic method yoke walk
Rest 3 mins between rounds

Note: Warm-up to a hard, but doable set of six reps on the bench and then use that load for the five rounds. For the yoke walk, use a barbell loaded with bodyweight, then suspend a 35lb kettlebell by a resistance band off each side of the bar. As you walk the kettlebell will bounce around stretching the band sporadically, hence the chaotic method. Keep your midline engaged and locked in and be mindful of each step this is not a race.

21 December 2016


Work Capacity
3 Rounds:
10x Tire flips
20x Seesaw kettlebell press
15x Burpees

Note: Find a challenging tire to flip (5 reps should be hard to get unbroken). For the seesaw press alternate pressing one KB at a time overhead keeping the other KB in the rack position NOT resting on the shoulder. Then finish with 15 burpees as fast as possible. This is not for time it is for INTENSITY without sacrificing INTEGRITY. Train with purpose! 

20 December 2016

Stressed and Depressed, The Truth Behind My Mess!

Immediately evident, everyone sitting at the table could see it. My facial expression sold my feelings as quickly as they arose. Don't get me wrong I have a great poker face. In fact, more often than not I am incredibly hard to read, quiet, and keep to myself – cryptic, sometimes to a fault. However, as I ingested the words disdain, adamant opposition, and disagreeableness flooded over my appearance faster than I could verbally respond in the affirmative. Unlike, individuals who operate in the civilian sector, in the military you are expected to immediately comply with all orders and tasking from senior leadership. Actually, I can't say “Unlike the civilian sector” because I have no idea what that is like. Perhaps the world has evolved so that pleasing your boss, over choosing what is feasible for you as a sane individual, is the norm. 

For me however, not afforded this choice, but required to respond I now quickly tried to internally process the storm of emotions and clear my face to void their existence. Anger surfaced – that I was again being tasked with a plate that was over full – as I rushed to recognize that the root cause was in fact fear. Fear of failure, failure to keep up and continue to exceed expectation. Bitterness found its way in as I considered the amount of work I would make myself bring home. A continuous effort to balance the lack of hours afforded me at work. Panic, how would I fit in everything else I was trying to accomplish, my personal goals, my side jobs, my passions. Where would my family fit into all this? Why do I even bother? There is never any real reward other than my own pride in completing quality work. At the core I was simply overwhelmed, I was stressed to the max!

This was my normal. This was my existence. I would swallow up each emotion, orange-glowing coals pushed down deep inside. I would sacrifice sleep and rest. Quality time with friends and family would be stressful and devoid of enjoyment, my patience already eroded. There was no relief until I cleared my plate. Pretty healthy – right. Unfortunately, this was only one of the two wars daily fought in the mysterious realm of my psyche. On other days, when I had strived, struggled, driven myself to succeed and found myself still standing, breathing for a moment with my stress corralled, my “other normal” would surface. 

Sadness. A little blue, handwringing, worry-full, Inside Out version of myself – except without the glasses, I have legit eyesight – would grab the reigns. One minute all is well, and the next I am slapped in the face with depression. What only seconds ago was rest, became a jaded perspective of never ending stressful days redundantly relived. To avoid being trapped, I would again pour myself into my work and the pursuit of excellence, trying to out perform my seemingly destined fate.

How does this happen? What is wrong with me? Is everyone else like this? Is it the demands of the military? These questions swirled in and out of my mind as days, weeks, months, and time, precious time was swallowed up in the cycle: overwhelmed by internal pressure to excel, over-stressed without balance, striving and sacrificing without purpose, temporary relief replaced with depression. It is easy to understand where loss of hope and the mindset "that there is no escape" creeps into people’s lives.

As a man who believes in God, hope did not escape me. As a broken individual who has benefited from speaking with a counselor, there were tools and perspectives that helped to mitigate circumstances. As a strength and conditioning professional there was recognition for healthy exercise, nutrition, and recovery. Yet, as a human there was a gut instinct that something was wrong.

Then one day I took a test. No, not a written exam, not a blood test, not a pregnancy test – I took a personality test. I had been listening to a podcast, something I routinely make use of during my commute time, when Charles Poliquin began explaining the training protocols he employs with his Olympic athletes. Two athletes could be training for the same sport, to compete in the same event, at the same level and weight class and yet their training could be entirely different and individualized. As a coach I understood this, but what I didn’t know was his “Why.”

What came next was an explanation of the uniqueness and diversity of neurotransmitter dominance within individuals. A neurotransmitter is a messenger of neurologic information from one cell to another. Essentially, a chemical that when released signals the body to respond in a certain way. Mr. Polinquin began explaining that each of us has a single dominant neurotransmitter type, either dopamine, acetylcholine, gamma-Aminobutyric acid (GABA), or serotonin. Based on neurotransmitter dominance, training methods can be specifically applied to provide the most optimal stimulus for your system. My curiosity peaked.

Like most would assume, I imagined that the balance and measured levels of my chemical make-up would need to be assessed in a laboratory where vials of my blood or saliva were collected, cross-sections of tissue biopsied, and filling a small cup with translucent yellow liquid might take place. What do I know! Enter the Braverman Personality Type Assessment or simply the “Braverman Test.”

This unique T/F personality test aims to identify the level of each of the previously mentioned four neurotransmitters in your body. Here is a simplistic view of what each of these four are purposed to accomplish:

1. Dopamine – provides power to the brain
2. Acetylcholine – controls the speed of the brain
3. GABA – sets the rhythm of the brain
4. Serotonin – allows for recharging of the brain

With a basic understanding of what I was attempting to discover, but not realizing the gravity of the results, I dove in headfirst. Upon, finishing the assessment I was surprised to discover that my results of being heavily dopamine dominant described my personality and demeanor to the “T.” But what was more telling were my deficiencies. The test is oriented into two separate segments; the first section purposed with highlighting dominant neurotransmitter types and the latter half created to identify any deficiencies. I quickly discovered I was deficient in both GABA and serotonin. The point system used to assess deficiency is as follows:

0-5 Minor concern
5-10 Moderate concern, requires attention
10-15 Major concern, significant health risk
15+ Go to the hospital immediately

My deficiency score was an 11 for serotonin, AND a 16 for GABA. Deficiency in serotonin can manifest itself as:
Personality Issues: Codependency, depersonalization, depression, impulsiveness, lack of artistic appreciation, lack of common sense, lack of pleasure, social isolation, masochistic tendencies, obsessive compulsive disorder, paranoia, perfectionism, phobias, rage, self-absorption, shyness.
Memory Issues: Confusion, memory loss, too many ideas to manage.
Attention Issues: Difficulty concentrating, hypervigilance, restlessness, slow reaction time.

Deficiency in GABA can manifest itself as:
Personality Issues: Problems adjusting to stress, anxiety, depression, feelings of dread, excessive guilt, worthlessness, hopelessness, emotional immaturity, manic depression, obsessive compulsive disorder, phobias, rage, restlessness, thoughts of suicide, psychosis.
Memory Issues: Poor verbal memory, global memory problems.
Attention Issues: Difficulty concentrating, disorganized attention pattern associated with anxiety, high anxiety, impulsive attention errors (jumping the gun, erratic driving), inability to think clearly.

The words jumped off the page, each symptom staring back at me challenging me to action. My initial intention to discover how I should alter my physical training for performance, immediately transformed into learning what steps to take to balance out my body’s health. Fortunately, the assessment provides recommendations for supplementation to return your levels to normal (although, with anything concerning your health you should always consult a trained medical professional). Within weeks of supplementation with GABA (the body’s calming mechanism), and 5-HTP and magnesium to help balance out my mood, my symptoms literally dissipated. Random episodes of sadness became nonexistent. Panicked bouts of stress from seemingly insurmountable responsibility were erased. 

Yes, there are still times when stress adds up. But this is because I keep a hefty load of projects and responsibilities like working full time, being a husband and father, coaching, and writing a book. I recognize that continued growth, maturing perspective, lessons learned through experience and finding balance in life are all keys to operating optimally and soundly. However, I also have fully experienced both the tremendous disadvantage and side effects of an imbalanced system and the absolute wholeness of a system restored. Which is why I am now a huge proponent of this assessment. There is only one caveat, you can only take the test once. After that the responses are no longer as accurate or valid. What will you discover about yourself?

I invite you to assess your system and learn more about what makes you tick. Perhaps you'll discover something life changing, like I did!

19 December 2016


Perform 90 minutes of activity in either running, swimming, biking, intense hiking, snowshoeing (if your up North) or rowing 

Here is some Wisdom from the past: 
Now a days people push short highly intense training sessions, which cover all bases. This is true to a degree. You get the best bang for your buck training short durations at maximum intensity, and the majority of our training is centered around this method. However, I am a firm believer and have tried and tested this approach, and find that long bouts of intermittent endurance activity do serve a purpose. It is also important to keep our bodies guessing, because in real life sometimes we're sprinting for our lives and other times we find ourselves just grinding through. Overall what is important to understand is that we should never settle for one approach, but rather challenge ourselves on all facets. Who knows what tomorrow will bring or what obstacle we may face.


5 Rounds:
5x Strict muscle-ups
100ft Farmer carry
10m Handstand walk
90 second rest

Note: You have to hold yourself accountable! Cutting corners, partial ranges of motion, speeding through your training without purpose, and sacrificing movement integrity will get you NO WHERE! That being said, patience with the process, consistency with your practice, and diligence with continuing to learn will take you far. In time you will develop the recognition of when and how to apply intensity. Today PRACTICE your best muscle-up, scale if needed. Go as heavy as possible with the farmer walk and challenge yourself with intensity. Then bring intensity into your practice with the short handstand walk. Train hard, be safe!

15 December 2016


Weighted pull-up 5-5-5-5-5*
*After every set of weighted pull-ups perform 10x alternating pistols squats

Note: Upper body strength, with lower body skill work. Use whatever type grip/hand position you prefer today. Go as heavy as possible on first set and then use five pounds less for the remaining four sets. If you cannot perform pistol squats yet, instead work in an ankle and hip mobility exercise each. Enjoy your weekend!

14 December 2016


For time:
1000m Swim

Note: Utilize any stroke, although if your occupation requires the use of fins, mask and snorkel, or other gear - don it and get after it!

12 December 2016


Work Capacity
3 Rounds:
Run 400m
Max effort thrusters w/50% bodyweight
Rest 2 minutes

Note: All out run as if being chased immediately followed by a max effort set of UNBROKEN thrusters. Scale load as needed. Rest should be just enough time that your sucking wind is reduced.

11 December 2016


Strength Endurance
Double KB front squat
Strict pull-ups
Double KB push-press
Clapping push-up x2
Suitcase deadlift each side

Note: Choose a weight that is hard, but doable for each of the kettlebell exercises. Use a barbell, dumbbell, or kettlebell for the suitcase deadlift. Whatever number set you are on double the reps for the clapping push-ups. This is NOT for time, but it is expected that you will continuously grind through each exercise progressing purposefully. As always movement integrity is priority number one. Hope everyone enjoyed their weekend!

08 December 2016


Every minute on the minute for 10 minutes:
1x 20ft legless rope climb

Note: Finishing the week off with some grip work and pulling strength. If you need to scale down and use your legs to practice rope climbing technique, do it. If you have no resource for a rope climb, substitute with 12x strict pull-ups every minute. If your pulling strength is still developing scale to 12x ring rows each minute. Enjoy your weekend!

07 December 2016

Sleds, Stones, and Swimming

Strength Endurance
800m Sled drag w/bodyweight on the sled
Rest 5 min before next evolution

Atlas stone-to-shoulder 100+/60lbs
Followed by a 100ft bear hug carry w/stone
Rest 5 min before next evolution

10 Sets:
25m Swim sprint, finning only
Rest 30 seconds

Note: For the sled drag alternate walking forward with walking backward every 50m. When you get to the stone, explosively open the hips after hugging the stone up off the ground. Heave it up and over your shoulder, alternating sides every rep. After the last rep carry the stone in a bear hug for a hundred feet, drop it an begin the next set. If you don't have a stone use a sandbag or substitute with a set of double kettlebell cleans and rack carries. Next, transition quickly to the water, if you don't have fins just use a kick board. If no pool, sprint for 15 seconds on an incline and walk back to the start before going again. Crush it!

05 December 2016


3 Rounds:
5x Dead hang pull to inverted
30 sec Table bridge
5x KB windmills each arm
5x Glute ham raise 
10yd Handstand walk

Note: Everyone can benefit from greater GPP, general physical preparedness is developed through exposure to and practice of a wide variety of diverse movements that challenge our capacity to express strength, coordination, balance, endurance, and flexibility. Today we are challenging our systems with movements that demand we have sound kinetic chain function through different ranges of motion. For the dead hang pull to inverted, begin suspended beneath a pull-up bar or rings. Raise your feet to the bar, next fully engage your lats and pull your torso into a horizontal position while driving your toes to the sky and full extending your hips. Slowly reverse the movement and continue on for the next rep. The table bridge is a good shoulder extension stretch, fully engage your glutes and make a flat table top with your legs and torso. Use a challenging, but manageable load for the windmills. Movement integrity is always OUR highest priority. Glute ham raises done correctly with no break in the hips are exceptionally taxing, hold yourself accountable. Finally, practice your handstand walking over this short distance. Rest as needed between rounds.

04 December 2016


Work Capacity
NOT for time:
400m walk carrying sandbag 80-100lbs/40-60lbs
1st 100m every ten steps stop and perform 5x Zercher squats
2nd 100m every ten steps stop and perform 2x sandbag shouldering
3rd 100m every ten steps stop and perform 2x clean and press
4th 100m every ten steps stop and perform 5x bent over rows

Note: M/F prescribed loading. Today's session is a gut-check. Walking around a track with a sandbag, that weighs as much as half your bodyweight or more, is taxing. Stopping every ten steps to perform an exercise adds up quick. For the first 100m do not put the sandbag down at all, take your steps, perform your squats and leave the bag in that baby cradle position as you progress forward. This will get your heart beat thumping. You will find some relief the second you get to drop the bag before shouldering the load once each side. Keep going. The clean and press section is where your mental fitness will grow. Two reps, carry forward; just step it out and don't stop grinding. The last portion requires you to bend over and maintain a flat back and fully engaged mid section, you are almost home free. You can do this, show up!

02 December 2016

Shedding Light On The Hero Factory

What Do You Have to Gain?

Hey guys if you've heard the buzz surrounding this new book The Hero Factory and are wondering what the heck everyone is talking about, let me give you the low down. First off, thank you to everyone who has been sharing and promoting the book already. Each of you have reinforced my decision to share these stories and lessons, with your encouragement and support. So what's the big deal, who is this book for, and what can I benefit from reading it? 

The Big Deal

This is the first book of its kind where beyond the reports of heroics that we enjoy reliving through social media posts, magazine articles, and YouTube videos, you will experience rescues from the eyes, minds, and words of the actual men who were in the midst of it all. Every story details the reality behind what is actually experienced during a harrowing search and rescue case. From the rescuer being jolted awake in the middle of the night, to the survivor's peril of waiting helplessly for a miracle. But these stories are only a fraction of the knowledge and insight held within the pages. Here is a synopsis of what you will discover within each chapter: 

The introductory section provides context for the intention behind the book. Although, seemingly elite and interpreted as heroic, the men and women who serve as helicopter rescue swimmers are just as human as everyone else. However, amongst weakness there is strength where purpose has been found. You are invited to draw upon the knowledge and practices these individuals employ to maintain physical and mental readiness that allows them to continuously overcome.

Who Are The Men In Black
Who are these individuals cloaked in all black, save a set of gold wings over the left breast accompanied by the word instructor? Men whom other men fear, characters that when thought of induce sleep deprivation, individuals whose physical capacity rivals that of competitive athletes. Here a peek into the internal composition of the helicopter rescue swimmer instructor cadre is uncovered. The mindset that drives our actions and behaviors is intimately portrayed through personal account, opening the door into our world. The challenge lesson offers an opportunity for you to test and assess your internal resilience and forge greater resolve.

Building A Tactical Athlete
There has been long standing tradition for military institutions to rely on long endurance efforts and bodyweight physical training regimens to prepare candidates to meet the rigors of mission readiness and operations. This has proven inadequate in matching the modern day’s evolving challenges. Learn why we train the way we train? There is purpose behind the physical hardship and the mental marathon of stress inoculating games. On the other side of the fire purpose is finally understood, perspective realized, and lessons truly learned. The challenge lesson prescribes a novel mindset for you to adopt and simple behaviors to employ to slowly begin developing resolute character. 

Alpha Bonding
We do what we do because we are who we are; in turn we are who we are because we do what we do. This speaks to the importance of the company we keep. Who we surround ourselves with, often influences our actions and behaviors the most, highlighting the absolute importance of relationship. The relationships shared amongst alphas, breeds competition, strength, strict discipline, sacrifice, integrity, respect, and initiative. But we must recognize the vulnerability to give into pride, envy, ego, and strife. When humility is learned, trust garnered, and acceptance freely given only then are mature relationships fully established. The challenge lesson presents the opportunity for you to build greater levels of healthy intimacy with those in life you most care about. 

Stamp Of Approval
What is the end goal? How are the incessant training days, the hard-learned lessons, the hours of physical exertion, and the mental faculty transformed into the success of lives saved? Relive the first rescue of one of my students as he battles the peril of the ocean’s tumultuous grasp. Four men are arduously towed to safety in one of the greatest endurance efforts ever performed by a rescue swimmer. For his actions AST2 Darren Harrity was awarded one of the service’s highest honors, the Coast Guard Medal, yet his humility is what demands the most respect.

leading from the front
As an instructor, you are provided a unique perspective to what each candidate is experiencing. Having formerly undergone the same training as a student yourself, you are afforded the vantage point of viewing both sides of the coin. With this perception wisdom is gained in discerning the appropriate method for teaching the next generation. When do individuals need to be pushed to dig deep and find inner strength, when should we throttle back the intensity to facilitate understanding of the necessary skills, and when should we call students out when excuses start to fly? Hats are changed from instructor, to teacher, to coach, sometimes to mentor, but always remaining a leader. Integrity, morale courage, and selflessness the tenants of quality character are our opportunity to lead from the front. The challenge lesson delves into one of the principles of leadership – followership. You are encouraged to first recognize strength of character in the individuals in your life that you hold in high esteem, and then to model your behavior to reflect the same, incrementally each day.   

one percenters
In life we all experience hardship, often in many different forms. Although our experiences may vary in kind and degree, ultimately we always have the choice to either succumb or persevere. The experience of trial by fire presented to rescue swimmer candidates is no different than any other hardship in this way. We can learn from these individuals and the elite select few that have the privilege to train them in how they respond to dire circumstances. The challenge lesson invites you into the practice of self-awareness. Opportunity is provided for you to recognize that every experience in life is a chance to learn and to then grow.

sewing machines and parachutes
In life there must be an appreciation for both purpose and intent. Although, we (fellow AST’s) jest that even a monkey could be trained to do the work we are responsible for, due to its simple and uncomplicated process; there is a level of unprecedented care that goes into each task. Any one step that is overlooked, could potentially lead to loss of life. The battle is not in learning advanced technologies, solving complex equations, or explaining scientific theories; for us eliminating complacency, adhering to the rigid practice of attention to detail, and mitigating risk is the goal. To do this requires integrity, it demands that each of us do what is expected and follow through with procedure no matter what we assume, how we feel, or how minuscule the task may seem. Live through another call to duty as two fighter jets collide and an aviator must be cut out of a mess of debris and trauma in the pitching sea and darkness.

the grinder
What does it take to be successful in becoming an AST? How do you know if you are truly ready? Learn how to persevere by developing self-awareness of current abilities, by learning lessons from each past experience, and by getting up again and again each time you are knocked down. Here the formula for achieving your physical goals is outlined, a process that can be applied throughout all other aspects of life to aid in accomplishing an objective. If you are a prospective candidate for AST A-school this will provide you the necessary steps to prepare yourself physically prior to entry. Other individuals can use this information to progressively ready themselves for any other physical endeavor using the embedded principles. The challenge lesson provides you with guidance on developing physical preparedness, while additionally sharing tips from the pros for preventing injury. 

uniform inspection
Part of living life is enduring life. The challenges, obstacles, and hardships that when presented provide an opportunity to learn and grow, can be forks in the road. We all have bad days, but “bad day” doesn’t quite do justice to the experience of almost losing your life. Some of us are prepared to handle these unfortunate and trying situations when confronted with the raw power of the natural elements. Some us are caught off-guard, pants down, and at a loss how to respond. This is what we try to teach the students. We must extend our ability to overcome. They need to recognize that they will be the helping hand in someone’s bad day, that they will be the light on a dark and stormy night. Here I recount stories of rescue from Mother Nature’s unforgiving seas and frigid winter grasp.

the burden of constant fitness
Here the concept of the Tactical Athlete is fully explained bringing clarity to the importance of physical preparedness for rescue professionals. General physical preparedness and specific physical preparedness are both outlined in detail and you will find embedded in the writing, a starting point for any training goal. The principles of Direction, Purpose, and Focus are each discussed highlighting wisdom gleaned from over a decade of working with military athletes. The tools used by professional strength and conditioning coaches for competitive athletics are introduced in an easy to understand prescription for tactical athlete implementation. Finally, each of the seven requisite fitness attributes of the tactical athlete our identified and explained to ensure understanding and incorporation. The challenge lesson provides you with a roadmap for purposefully attacking a physical fitness goal, and also emphasizes one of the most effective training tools for any athlete.

family men
My personal failings serve to introduce an opportunity for you to empathetically connect. Through stories of struggle and falling down, the mindset to overcome is bred by emphasizing the concept of “being effective” over “being right.” How can we set the precedent for how to react and respond to the hardships, obstacles, and challenges life presents, becoming a model of character to everyone around us? Learn how to operate from a foundation of acceptance, trust, confidence, peace, joy, integrity, fortitude, patience, and resilience. There is something to learn in every situation, a lesson behind every failure. The challenge lesson highlights the fact that each of us is continuously in an opportunity to teach. Through self-reflection we can learn to reprogram how we respond to difficulty and become role models to everyone within our sphere of influence.

Surviving extremes is not so easily taught in the confines of a four-walled classroom. To prepare the mind and physically ready the body, training requires we steep ourselves into the harsh realities of adversity. Experience first hand the perspective of being both a survivor and a rescuer as the students undergo the most dangerous training evolution conducted at the Rescue Swimmer Training Facility—rescuing a downed military aviator. With a wave-generating pool, strobes flashing in the dark, debris everywhere, a cacophony of alarms, 70 m.p.h. winds, and an individual in the water trapped under a collapsing parachute canopy, will the student forge through or succumb to difficulty? Here success demonstrates ability, but more importantly the confidence to persevere through seemingly insurmountable odds. Whether they recognize it in the moment or not, slowly throughout school the never-quit, learn-to-adapt mindset is being forged.

the long haul
Preparedness comes at a cost. Hours cramped in the rear of the helicopter, shock absorbed while jerked out of the water on the rescue hook in heavy seas, and miles of running and swimming accrued training to be mission-ready, all take their toll. For tactical athletes, careers lasting 20 to 30 years with diverse training resources, inconsistent sleep patterns, a range in quality and quantity of food selection, and a demand for year-round operational readiness can leave an individual abused and broken. Here you are afforded insight on developing a professional habit of fitness, while training your mind and body not just for today, but also for tomorrow and years down the road.

early morning wake-up
You can’t know how you will react in the face of danger or peril until you experience it. You also never really know how another individual will react in those circumstances either. From an armchair view it may seem comical, shocking, or even wrong; however, the more you experience it, the less sensitive you are to the surprise. It is in this light that we draw out the most realistic scenarios, because when lives are on the line, there is no room for almost and could have, only did and done.

Hardship comes in many forms and no one is left invincible. How we respond and move forward will determine how effective we are at enduring and overcoming. The conclusion highlights the core principle presented throughout the writing as our ability to overcome obstacles rests on our ability to respond in positivity. How we respond or react to hardship determines the nature of our character. Moreover, it models for others how to behave or what to believe in similar situations.

Who Is This Book For?

YOU! If:
1. You enjoy stories of courage.
2. You want to learn the principles and methods to be better physically prepared.
3. You want to develop resolute character and the mindset to overcome.
4. You are a rescue swimmer and want to stay in the game for a long career.
5. You want to be a rescue swimmer and need to prepare.
6. You know a rescue swimmer and want to understand what makes them tick.
7. You have an appreciation for those that serve our country and sacrifice their safety to save others.
8. You are curious what it takes to operate at an elite level.
9. You want to cultivate healthy behaviors and attitudes in yourself by learning from those who have persevered through failure, suffering, and hardship.
10. You want to support me, because you're a good friend or family!

Grab your copy of The Hero Factory today by clicking the link to Amazon in the upper right corner!

01 December 2016


Odd min - 3x Front squat/6x ring rows
Even min - 3x Hang clean/6x ring dips

Note: Solid grind today of consistent purposeful work. Front squat/hang clean weight is bodyweight on the bar. For the ring rows utilize a prone grip in the bottom position as you pull your body up rotate your grip into a supine position and finish with rings contacting chest. Enjoy your weekend!