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thatguythetrainer

BS in Kinesiology, CPT, HMS, NASM WFS, Living Fit Level 4 Kettlebell Coach. IKLF Judge. Evidence-based fitness junkie.
Website: www.thatguy.fit

As Elvis Costello said, "I won't get any older now

As Elvis Costello said, "I won't get any older now that angels wanna wear my red shoes!"

And I also wanna be cool like @kettlebellexercises...

Gotta go get some snatches in now to try em out!

@vivobarefoot @kettlebellkings #sneakers #kettlebell #kettlebells

Gooooood Morning! Here's Pike&Rose's latest bit of

Gooooood Morning! Here's Pike&Rose's latest bit of awesomeness, PRKC 5-3. This is a hybrid circuit, which means you can run it for power or hypertrophy simply by choosing your weights wisely.

For POWER: Use around 20% of your 1RM and move as explosively as possible. When you can't put out max effort in the lift, stop the set. Don't treat the 10 as gospel. Getting 7 in maximally is better. If you're blasting past 15, bump the weight.

For HYPERTROPHY: Set your weight around 70-80% 1RM, or use the +/-2 reps rule. If you can't get 8 in great form, you're too heavy. If you're hitting 12, you're too light.

Wanna join in person? There's a simple $25 solution to that! Hit me up and come on by P&R on Sunday's at 10am or Thursday's at 7pm.

#personaltrainer #kettlebells #kettlebellworkout #strength #weightlifting

Continuing our power-focused microphase, here's PR

Continuing our power-focused microphase, here's PRKC 5-2 for your enjoyment!

Tips:
1. Power work means the rep count isn't gospel. Go lighter than you'd expect (start at 20% of 1RM) and STOP when you can't put forth max power fast and hard. It may be lower reps. If you're up over 15 reps, though, you can go heavier.

2. You can regress the thrusters to straight vs offset or single arm vs using doubles.

3. You can regress the swings to two handed, or progress to double bells.

4. Rotational cleans can regress to straight cleans, or progress to doubles.

5. High pulls can regress to rows, or progress to doubles.

6. Sit-ups can be done with a med ball or sandbag, or even a dumbbell!

Have fun and enjoy! If you like this, bookmark it, share it, and follow me - help an old guy out!

DC local? Come join us in the club - Sunday mornings and Thursday nights. Not a Sport&Health member? Message me, there's options!

#kettlebells #kettlebellsport #ThatGuy #liftUgly #weightloss #fitness #Mysportandhealth #sportandhealthfitpikeandrose

Happy Sunday! For your enjoyment, here's PRKC Wor

Happy Sunday!

For your enjoyment, here's PRKC Workout 4-6, rounding out a strength micro-phase for the crew.

Modifications:
- Complex can be done as a 2-handed waiter or rack. A HEAVY single bell is recommended.
- Rows can go singles, and you can add a monster band if you want end-range resistance.
- Push-up's can be modded in ANY manner.
- Snatches can be hinge or sport style.
- Double racks can be goblets, or even potato sacks
- Overhead lunge can go single or double, or pass-through or step-up's
- Pull-Over's can move to tempo 4-1-4-1 for more "yay!"
- Rainbow slams can go to lateral drives or even lateral swings in a pinch (i.e., no ball...)

Wanna join LIVE? Sunday's at 10am and Thursday's at 7pm on the turf at Pike&Rose! Message me for details if you're not a Sport&Health member.

#personaltrainer #kettlebells #kettlebellworkout #strength #kettlebellsport #fitness #weightloss #liftugly #ThatGuy
@kettlebellkings @kettlebellexercises @kettlebell_carlos

You know the guy. Everything has to involve standi

You know the guy. Everything has to involve standing one legged on a bosu, while holding a bear cub, and juggling a kettlebell.

Or the girl that does nothing but pistol squats and everything else is in shit form.

Foundational fitness shouldn't be fancy movements done for attention on social media. It should be based in sound sport science, executed well, and with a specific training purpose in mind.

Stop rewarding clowns, and stop making stupid people famous.

</rant>

Happy Weekend! After finishing up a 5 week power p

Happy Weekend! After finishing up a 5 week power phase, we're on to a hybrid hypertrophy phase, and for the first workout we're rolling some supersets!

Modifications:
- Grocery Press subs to alternating rotational OHP
- Load up the air squats into goblets
- Make the swings alternating
- Add a push-up (even in tempo!) to the drag
- Regress to a reverse lunge

Remember, tempo is Eccentric - Pause - Concentric - Pause when notated!

Go heavy, go safe, mind the technique, and have fun!

#personaltrainer #kettlebells @kettlebellkings @kettlebellexercises #sportandhealth #mysportandhealth #onelifefit #ThatGuy #LiftUgly

Goooood Morning and Happy Saturday! This week's PR

Goooood Morning and Happy Saturday! This week's PRKC workout is the 4th in a POWER training series - that means don't treat the reps as gospel, call it a stop set when you can't put out max effort on each one safely. Set your weight accordingly!

Progressions/Regressions:
- Goblets can become rack squats or paused thrusters.
- Swings can be double, single, or alternating.
- OHP's can be jerks, non-alternating, or see-saw
- Lunges can regress to racked or switchfoots
- Crunches can be mountain climbers
- Finisher can be shortened to 1m AMRAP

Wanna join LIVE? Visit me at Pike&Rose. Not a member? We got ways...

Have fun, get sweaty, and lemme know how you like it. Make sure to "Like", "Share", "Save" so the Bookface and Grinsta Machine give me more love.

You see it online constantly - some "trainer" or "

You see it online constantly - some "trainer" or "expert" telling someone why they're in pain, how to treat pain, or what's wrong with them physically.

Here's the problem - THEY'RE NOT A DOCTOR. The scope of practice for a trainer DEFINITIVELY stops at "pain free full range of motion" - it doesn't include diagnosing a damned thing.

So if you're in a forum, in a chat room, etc and someone gives you medical advice, ask what their license is in. And if it's not doctoring, tell them to fuck right off.

#personaltrainer #fitnessmotivation #physiotherapy #physicaltherapy #chiropractor #chiropractic #pain

Ready to get SMOKED with DOUBLES? I've just rele

Ready to get SMOKED with DOUBLES?

I've just released the latest Pike&Rose Kettlebell Club workout, PRKC 4-3, and I truly hope I get called an "M'Fer" by at least a dozen people. I love that!

This is the third week in our power phase. When power training, remember we're looking for explosive launch - don't turn power into yoga, and don't doubt yourself! Commit to the move and do it cleanly and HARD!

Progressions/Regressions:
Run the warm-up singles but hand switch each minute.
Forward rack lunges, or even offset thrusters.
Two-handed HEAVY swings.
Straight cleans (no rotation).
Frog Sprawls instead of Penguins.

Lemme know how you like it!

#personaltrainer #kettlebells #kettlebell #power #strength #weightloss #sportandhealthfit #sportandhealthfitpikeandrose

@kettlebellkings

Today's Goodness brought to you by @kettlebellking

Today's Goodness brought to you by @kettlebellkings, @kbkliving.fit, and a ton of 17 year cicadas. Only got one full in the mouth, but I got nailed by a bunch and inhaled a couple dozen gnats!

Warmup:
16kg snatches, 2m per side
12kg halos, 20/side
Rope Waves, 100 reps
24kg Goblet Squats, 4 sets of 10

5 round EMOM's:
24kg snatches, 10 reps per side each minute
24kg banded deadlifts (BIG BAND!), 10 reps each minute
24kg OALC, 5 reps per side each minute
Small Rope Waves, 20 reps each minute
Banded Reverse Lunge w/ pull, 10 per side each minute

Good fun indeed!

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology #science #evidencebased #exercise #kettlebellsport #weightlifting #weightloss #prkc #pikeandrosesportandhealth

@bredforgreatness
@kettlebell_carlos
@kettlebellexercises
@mvmntcoach_agschen
@thebeardedbell
@rxstrengthtraining

"Oh, look! I have shit technique, poor hand care h

"Oh, look! I have shit technique, poor hand care habits, and wanna flex!"

Every damned year. Stop doing this crap. Tearing your hands and bragging about it makes you look like a moron.

Care for your hands, use good form, and stop before you rip open wounds into your palms. I mean, unless you like taking a week or more off training to heal from your own screw up.

#personaltrainer #fitnessmotivation #gymlife #crossfit #workout #thatguy #fitness #kinesiology #science #evidencebased #exercise #kettlebellsport #weightlifting #weightloss #kettlebell #murph

Good Morning, Gireviks! I've just released PRKC

Good Morning, Gireviks!

I've just released PRKC 4-2 for your sweaty enjoyment. It's a power circuit, so set your weights to the level you can do MAX power on each rep, but no more. When form fades, put the bell down.

It's a doubles set, so HAVE TWO BELLS! If you're mismatched, switch hands every set. If you've only got one bell, you can do it but it'll take longer.

Wanna join live? It's just $25, and it's on both WebEx and in the club.

#personaltrainer #kettlebells #kettlebellworkout #fitness #igfitness #strengthtraining #weightloss

@kettlebellkings @pikeandrose_sportandhealth

The PRKC crew was SMOKED at the end of 4-1. Power

The PRKC crew was SMOKED at the end of 4-1. Power training is NO joke!

Did you get your workout in? I know you did!

Wanna join? In person or virtual options, here at the club or from anywhere by secure video!

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology #science #evidencebased #exercise #kettlebellsport #iklf #iklfboltkettlebellsport #girevoysport #jerk #snatch #strength #strengthtraining #athomeworkout #homeworkout #liftugly #pikeandrosesportandhealth

This week's set is focused on POWER - lifting mode

This week's set is focused on POWER - lifting moderately heavy things a buncha times FAST. Set your weight around 20-30% of your 1RM (ask if you don't know how to calculate it!) and stop when you can't put out max power any more.

Smash "Like", "Share", and "Bookmark" to help me out!

Join LIVE on Sundays and Thursdays at Sport&Health. Not a member? We have options - message me!

#personaltrainer #fitness #kettlebells #kettlebellworkout #kettlebellsport #strength #pikeandrosesportandhealth

@kettlebellkings @kettlebellexercises @kettlebell_carlos @bredforgreatness @thebeardedbell @rxstrengthtraining

Sorry for the late post, but clients come first an

Sorry for the late post, but clients come first and today was NUTS with people getting after their goals!

Here's this weeks PRKC workout, and it's a MOTHER! (See what I did there, a mother, for Mother's Day? - NVM... I'll go back to embarrassing my kids...)

Form Notes and Tips:
- For the Long Cycle warm-up, light bells and a 6-8 pace. Focus on getting your WHOLE body in the game!
- Run the rows as alternating, swap bells each set if you've got mismatched kit.
- Regress the bent press to a windmill or even a rotational hinge if needed. These are advanced!
- Regress the lunge to a reverse lunge if need be, and omit the twist.

You can do this WHOLE workout with singles if you've only got one bell.

Remember, Follow/Like/Share/Save and help me feed the algo's and pay my rent!

Wanna join live? Message me! We've got in-person at P&R and WebEx virtual options.

#personaltrainer #kettlebell #kettlebells #kettlebellsport #strength #weightlossjourney

@kettlebellkings @kettlebellexercises @kettlebell_carlos @bredforgreatness @thebeardedbell @rxstrengthtraining @mvmntcoach_agschen

Ever go in any kettlebell Forum or Facebook group

Ever go in any kettlebell Forum or Facebook group and hear this shit over and over again?

Smack it down.

Anybody who recommends a workout knowing nothing about the client is a fool. Stop tolerating these clowns.

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology #science #evidencebased #exercise #kettlebellsport #weightlifting #weightloss #womenwholift

The strength trend continues this week at Pike&Ros

The strength trend continues this week at Pike&Rose! Workout 3-5 is another mid-volume superset workout that's got some SOLID rotational movement.

Progressions (Harder):
Use double bells, use heavier bells, add pauses in the rows/lunges, add an OHP to the cleans, use slow eccentrics across the board.

Regressions (Easier):
Cut weight, make the swing-snatch just swings, delete the pause in the thruster or take it to a rack squat, take the rotational cleans to deadstops, take the lunge to rack vs overhead, take the windmills to rotational hinges, unload the Russian Twists.

Wanna join live? Come on by the club on Sunday at 10am or Thursday at 7pm. Not a member or a DC local? Well, that's a simple problem with a $25 solution...

Remember to help me out by sharing, saving, liking, and following!

Need help? It's just a message or comment away!

#personaltrainer #kettlebell #kettlebells #kettlebellworkout #thatguy #science #workouts #exercise #workoutmotivation #fitnessmotivation #StrengthTraining

@kettlebellkings @kettlebellexercises @kettlebell_carlos @bredforgreatness @mvmntcoach_agschen @thebeardedbell @rxstrengthtraining

Get your smart on with @brookbushinstitute! Make s

Get your smart on with @brookbushinstitute! Make sure your trainer is using real science, not broscience!

#personaltrainer #fitnessmotivation #gymlife #crossfit #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology #science #evidencebased #exercise

Shoulder strength? Shoulder Mobility? Why not both

Shoulder strength? Shoulder Mobility? Why not both? Try these rainbows out and let me know how you like them.

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology #science #evidencebased #exercise #kettlebellsport #weightlifting #weightloss #prkc #pikeandrosesportandhealth

I love helping people feel better, get stronger, a

I love helping people feel better, get stronger, and take their bodies back.

Lemme know if you need help.

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology #science #evidencebased #exercise #physiotherapy #physicaltherapy #correctiveexercise #weightloss

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