Author: SavinRock

Happiness is only real when shared

This is the first of many blog posts where I will explore my findings and outlooks on lifestyle choices.  Lifestyle is not just working out and nutrition.  It is looking at your overall experience on this earth and making the most of it. “Happiness is only real when shared” – Christopher McCandless Where do we…

Pre cautious Optimism

Everyday I have conversations with clients who have concerns about certain things that may be bothering them physically.  It is usually some sort of ache that has recently started to bother them or something that has flared back up.  I dont mind these conversations, in fact, I often look forward to the challenge of helping…

Working Through Change

As a coach, I hear this, or something like it, very often: “Oh man this is tough, I havent been here in a week.” The truth is, you do not lose a lot of strength and/or your cardio output in a week. It takes weeks for significant negative affects to take place. I believe the…

How Well do you sleep?

A lack of quality sleep can actually be one of the biggest determiners of your overall health.  This is the first factor someone should look at when trying to increase their health and fitness levels.  Without quality sleep, weight loss, muscle gain, etc is much harder to attain. Most adults require a minimum of 7+…

What diets are best for fat loss?

The truth is that most diets work.  The most common reason they do not work is usually found in a person commitment or ability to sustain the changes for a long enough time for changes to take into affect.  All nutrition advice given here, I still recommend consulting with a professional or someone that is…

4.9

A1.  Back Squat @ 4xx1 tempo @ 75% for 3 reps x 4 sets A2.  Weighted Chin ups x 3-5 x 4 sets **add weight from last week for same rep count or do 1-2 more reps / no weight A3.  Trap raise x 10/side x 4 sets Minute 0:00 – 4:00 1 thruster @ 135/95…

4.6

A1. Front Squat @ 5xx1 for 3×3 A2. DB row @ 3020 for 6/side x 3 A3. Powell raise x 8/side x 3 + 16 minutes 10 hang squat cleans @ 135/95 10 T2B 20 double unders

4.5

A. Split Jerk work – building from last week for 10 minutes from the rack B1 Barbell inverted rows x 10-12 side x 2 B3. DB skull crushers x 10-12×2 B2. TG roll up x 7/side x 2 + “Cardio Triplet” 20 minute amrap 15/12 cal ski erg 15/12 cal AB 15/12 cal Rower

4.4

A. Clean Grip DL + 2 hang squat cleans; On 2 minutes for 14 minutes – building in weight here + 3 minutes on / 2 minutes off for 4 rounds :90 sec. row for calories :60 DB walking lunge steps, 55/35# :30 burpees The goal is to work @ 85% effort and be able…