Barbell Shrugged - Giant Jerks in the One Ton Challenge: Anders Varner, Doug Larson, and Travis Mash — Barbell Shrugged #403

Episode Date: June 17, 2019

The Jerk is the single olympic lifting movement that does not require a pulling movement. Driving your body under the barbell is a different beast than pulling yourself under the barbell like the clean and snatch. In the One Ton Challenge, if you are going to make it into the One Ton Club, you will need a big jerk. In this episode of Barbell Shrugged, Anders Varner, Doug Larson, and Coach Travis Mash outline the technique, mobility, and training to increase your jerk and get in to the One Ton Club.   Minute Breakdown:   0-10 – The basics of a big jerk 11-20 – Understanding the spilt jerk and foot position 21-30 – Using the bar to lift more weights 31-40 – What happens when you blackout with a bar on your body 41-50 – Increasing mobility in the lat 51 -60 – Joining the One Ton Challenge   Please Support Our Sponsors   Use code “SHRUGGED” to save 15% on the best recovery tracking tool in strength with Whoop at www.whoop.com   Save $20 on your first 48 can of FITAID ZERO and FITAID RX ZERO www.lifeaidbevco.com/shrugged   Join the One Ton Challenge Leaderboard, record your PR’s and track your progress.   “What is the One Ton Challenge”   “How Strong is Strong Enough”   “How do I Start the One Ton Challenge” ----------------------------------------------------------------------- Show notes at: http://www.shruggedcollective.com/bbs-onetonchallengejerks -----------------------------------------------------------------------   ► Subscribe to Barbell Shrugged's Channel Here ► Subscribe to Shrugged Collective's Channel Here http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals.  Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast. Find Shrugged Collective and their flagship show Barbell Shrugged here: SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes WEBSITE ► https://www.ShruggedCollective.com INSTAGRAM ► https://instagram.com/shruggedcollective FACEBOOK ► https://facebook.com/barbellshruggedpodcast TWITTER ► http://twitter.com/barbellshrugged

Now we've got video. Shrug fam, head over to OneTonChallenge.com. Not only are you able to upload all of your PRs, your snapped, clean, jerk, squat, deadlift, and bench, adding them all up to create your one ton total, finding out if you are in the one ton club by hitting 2,000 pounds for men or 1,200 for women, but now you can hyperlink the videos from Instagram or YouTube directly into your profile. So you are creating a strength profile for yourself that rivals nobody. I cannot wait to spend all day long sitting in the one ton challenge.com just watching you get swole. So make sure you get over there, Update your profile if you already have one. If you do not, OneTonChallenge.com. Create a profile. Add your PRs.

It's going to be so epic. I'm going to watch so many cool videos. And to support the One Ton Challenge, and because we're having a cool event with them, we're going to be announcing some very cool stuff on Wednesday. One-ton challenge live at the CrossFit Games with our friends at FitAid. $20 off 48 cans of the brand-new FitAid Zero and FitAid RX Zero. The brand-new sugar-free recovery blend provides high-quality, clean nutrients

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I drank it all. drink at all so get over to lifeaidbevco.com forward slash shrugged or text shrugged to 474747 and also our friends at whoop who just released the band brand new whoop strap 3.0 which includes new upgrades to hardware and unlocks a suite of new software features to their app the whoop strap 3.0 now has a five-day battery life and improved strap and live heart rate monitoring in addition to a handful of new in-app features to help optimize the way you train. If I have bad sleep, if I have great sleep, it's really nice to be able to go to the Whoop band, look down, see what my recovery looks like, check out my HRV, check out my daily strain, and then I can adjust the intensity of my workout, the volume of my workout to wherever my recovery is at.

And Whoop has provided an offer for all of the Shrugged listeners, $30 off a 12- or 18-month membership if you use the purchase code SHRUGGED. So go to whoop.com, W-H-O-O-P.com. Use the coupon code SHugged you're gonna save 30 off a 12 or 18 month membership you gotta have it you gotta know what your hrv is it's just part of the game these days we're talking about jerks today it's incredible that i didn't make an inappropriate joke uh naming this title i feel so mature right now. Enjoy the show. Welcome to Barbell Shrugged. I'm Anders Varner. You have walked into the One Ton Challenge season on Barbell Shrugged. We're hanging out with Doug Larson, Coach Travis Mash. 2736 Coach Travis Mash. Not just regular strength coach Travis Mash. Literally the strongest person on the One Ton

Challenge leaderboard right now. Until someone beats me. Yeah, come and get some. You got 2,700 in you. Yeah. That's why we hired you to come write the greatest program of all time, the One Ton Training Plan. So exciting. We're going to be talking about the jerk today.

But make sure you get over to theonetonchallenge.com if you have not already. We talk about it every week. Six lifts, snatch clean jerk, squat dead bench. I'm going to be saying those things for the rest of my life. I can't wait. What are you good at? I'm only good at six things. Helping you get a bigger snatch clean jerk, squat dead bench.

Those are good. The one ton total. You add those six numbers up, give you your one ton total, get over to the leaderboard, put them in, find out where you rank with all the strong people. You probably spent thousands of hours in the gym. You have no idea where it's going because you probably aren't strong enough to get to nationals, probably not strong enough to get to the Pan Ams.

But you know what? It still matters. We want to reward all the people that have put the time and the work and effort into being super yoked. Yes. Because we love hanging out in gyms. We love being around strong people. So we had to create this program that brought all the strong people together. And it's called the One Ton Challenge. And today we're going to talk

about the jerk. And man, this lift to me has just been, it has been a struggle my whole life. I don't know what it is, but I was just telling you before we started rolling here, I was able to clean 300 pounds and could not jerk 255. And that was for a very long time until i hired a coach um why why is it so hard for me we talk about it's like a trick lift but it was brutal for me i mean i think you know um a lot of coaches and i have talked about that where you know you're you're whipping as heavy possible barbell above your head so like you know the human body is not used to that yeah about throwing something that can potentially kill them. Yeah, let's throw 300 pounds directly over your spine.

So, you know, it's – so I think there's that. I think that where it needs to go, it's behind you. You can't see it. So that's not normal. I think, you know, when we jump, we just go in one direction. We jump up. We don't think about, you know, jump up, then go down. And so that's not normal. I think the only normal part of it is't think about you know jump up then go down and so that's not normal

i think the only normal part of it is the split you know because we naturally walk and so that's kind of a natural thing everything else that up and down thing is really strange to the body and then the bar where it goes well i think we also jump forward a lot you very rarely jump straight up yeah and i think that that is a really big issue i mean it was that when i after i started to like i hired a coach and had to like really dig into like i have this massive discrepancy and it really shouldn't be that way i mean it could bench 300 pounds but i couldn't jerk 255 got a big big problem yeah this is a technique yeah and and the biggest problem was like i would go to do the dip and my chest would

go forward because i was so used to jumping forward or jumping high towards like for no other reason like a basketball hoop or volleyball net or whatever you're playing and that it that becomes like this this really difficult thing to have that vertical torso the entire time that you're like in that position. No doubt, yeah. I mean, that's the big key is, like, when you dip, nothing goes forward. You don't want your elbows dropping. You definitely don't want your chest dropping. You want to shift your weight back towards the heels.

Not necessarily. A lot of people say heels, but it doesn't shift towards. It'll shift to wherever the bar is. That's where the weight's going to be. So it's going to be more in the middle. But, like think back that's where you want to go the main thing i think a good cue is whole foot really push your entire foot through the floor and stay there though but when you shift back stay there yeah people will shift back and then the minute they start the dip they shift back forward you got to trust that position and if you suck at this lift it doesn't

mean you have to jerk it we're really most interested in how much weight can you get over your head and stabilize it before you drop it and if that is a push press to you because you don't have the the i'll call you not an athlete how about that not a barbell athlete uh but if you if you're stronger in a push press go and do the push press that's fine with me if you're big jacked yoke dude you can push press three bills, get after it. But for most of us, adding some speed and athleticism and driving under the bar is going to be the way that we get the most weight overhead. The whole, you know, the press out rule, I think it's silly because it doesn't make it

Press out all you want. You know, that makes it harder. So like, a push press is harder than a jerk. So like, I think that whole press out thing is silly, but I think more they like the aesthetics of a nice, pretty one motion up. Yeah. Elbows locked. You don't want that hook grip video coming out and you got a bent arm. No, it's kind of like.

That's gross. Just looks sloppy. Yeah. Yeah. One thing that really helped me on my jerk was I was talking with, I want to say it was Lou DeMarco. Is that the correct name? Yep. This was like NSCA maybe like 12 years ago, something like that.

I love that guy. He's old school. I used to lift at the Aleko booth at those conferences with Lou, and Bud was there, and Lauren Chu was always there, a bunch of guys. And Lou saw me do a jerk, and then he came over, and he was like, no, he's like, when you dip, you push your elbows up. And then when you jump, you push your elbows up. And then when you jump, you push your elbows up. So it was like elbows up in both cases.

And that kept me in that vertical back position where I wasn't getting too far forward. It was keeping me on my heels because I was in that perfect vertical torso position. And then if you look at a bar path from the side, like the bar might go back a tiny bit and then go back a tiny bit more which i think which i think is intuitive if you're taking the bar from your collarbones to right over your shoulder blades it's going from the front of your chest to the back of your chest so to speak it's got to go back a little bit right unless you're going to move your body forward which you don't want to do uh so being on your heels is what enables you to to have the bar go straight down or slightly back a little bit on that dip and then and then same thing on on the drive up to have it go behind you. Right.

No, I'm totally with you. A lot of coaches would argue that you shouldn't move your elbows at all, but, like, I definitely use that cue, you know, about raising the elbows when you dip. If, you know, someone is – I cannot get them past, like, dropping the elbows, I will say, you know, as you dip, raise them. Right. It's like yelling knees out at somebody.

It's like you don't really want them to push their knees out any further than what is normal. You just don't want their knees to dive in. Right. And so it counters that extreme movement. Yeah. You mentioned the split and how that's the only natural part. Do you ever teach the power jerk? Sometimes.

I like to use the power jerk. And so our boys and girls, men and women, will use the power jerk because it really will our boys and girls, men and women. We'll use the power jerk because it really helps develop that straight dip and drive. Intuitively, if you know you're not doing a split, you know you're going to go straight up. It's easier to develop that straight down, straight up. But you lift more weight. As a sport, the majority of people are lifting more weight in the split, right? But Xiao Zhang, Liu, is a power jerker.

He's a squat jerk. Yeah, he does the power jerk until he has to go all the way down. How can he be so flexible? I don't know. Holding all that weight like that. I kind of think that he should probably go to a split, though, because it's his jerk that's the problem. Like, he can clean outrageous amounts. Yeah, when he bombed at Worlds.

Exactly. Doing that. So it's not – definitely, some people who like to do the squat jerk, you know, I would just – I would really say don't do that because it appears that even the people who do it, they're hit or miss with that jerk. I've never seen a consistent squat jerker, ever. It's always they clean it, now you hold your breath. Even like Kendrick.

He had that kind of crazy jerk thing. He's like the most athletic human that's ever walked the face of this earth, I think. He's strong, too. He's strong and athletic. I think his technique could have stood a little bit of hindsight. He's a three-time Olympian, so I think they did pretty good. And I love his coach, but that jerk especially, they could have maybe tweaked that because it was like hit or miss.

When you get into teaching the split jerk, though, if you could just – it's probably a little bit harder just verbally on podcast, but explain that position and what you're looking for when the foot moves forward and out what the back leg's doing uh what's like that that sweet spot position for you we you know we teach um all right let me explain the front the front shin should be vertical the back needs to be bent but not too much it needs to be bent but firm the only reason you bend it is so your body naturally knows to go wherever it has to to get under the bar if it's straight you'll stop and then you're locked in space.

Morgan. Right. Morgan has a beautiful jerk, and that back leg, it just turns into like a 400-pound overhead lunge. You know. Jesus, that's ridiculous. I am more proud about his jerk than anything. Because when he came to me, he was pretty good at clean um but we he was we got his snatch better right away and then his jerk it looked a lot like kendrick's and then there was a moment

where i'm like we're done we are going to go backwards to go i'm not going to be the coach where everybody like here i am talking about kendrick's the people do that and i'm not going to be like cj you know like there was a time where people were like you know his technique is definitely not what we would consider textbook. Yeah. So I'm not going to let Morgan go forwards with this bad technique. So we step way backwards. Like he used to be ugly, his jerk.

But now, yeah. So when you say that, it's like makes me. And you were saying you just went through that with Hunter as well, where you guys just backed it down. He had like a all the brains came together to try and fix what she's got going on. Waxman, Spencer, Arnold, yeah, we all came together. And like – well, I just – really what I did is like, you know, they're my go-to homies. And I just text them like, what do you guys – what are some suggestions for fixing the jerk? And, you know, they gave me their ideas.

And they do the same, you know, with me. Like they're always asking – you know, when they see success on my part, they're going to ask me a question. And they're like – this is our roundtable. What did she have going on that needed fixed? Her foot goes – Because she was already world class before you guys went backwards for six months. Her foot goes way back. And so we teach a back foot down.

And so do they. They teach this, you know, you don't want to go super wide in the split. That's a mistake. People are so thinking about the split that, number one, they don't drive up. Number two, the split's so wide there's no base. So now the bar just mashes them down and they miss it. So we're trying to get in a good position where the back foot is down, you're on the ball of your foot, that your hips are underneath you.

When you kick your foot way out the back, then you're going to find that your hips now are not underneath the bar when you catch it. It's going to be behind it in that space. When the hip spins in a way, that's a big problem. You want those hips to stay square to whatever is in front of you. So we really worked on that position. I mean work.

She does jerk work like four times a week. Yeah. And she just PR'd the other day out of light body weight. 275. Killing it. Double body weight. Thank God I Killing it. Double body weight. Thank God I didn't have to clean a jerk with her. Made me super happy just because that was her weak spot.

We knew she could probably clean 300 pounds, but then you've got to hold your breath and be like, please jerk it. Now I'm feeling really good. Yeah. When I first learned how to jerk, I always had that back leg fairly straight. It was straighter than it really needed to be and uh sorry when we were working with zach critch a number of years ago he he had me narrow up my stance a little bit and bend that back knee a little bit more and it made it kind of took me out of a slight bit of hyperextension in my back and it made me

it made my torso more vertical and it just felt a lot more stable than when i had a bigger wider split yeah so what exactly what she was doing. So what we did is we got in a good position and did a lot of presses from split, which our people are going to do. We did a lot of like more of a dip. From the split, a shorter split, you dip, drive. You learn to think about pushing off the back leg because 99% of all people, their back leg touches first.

It's back, then front, which will kind of kick you a little bit forward, but it's okay. You're talking about a little bit. It definitely doesn't let the bar stay over your eyes. It puts you in a good position where the bar is over your ears. Do you guys do much in the way of heavy split squats? Put a safety bar on your back and just like tapping you to the ground up at up down up down absolutely we do uh we use it a lot like caldeets you know we actually some of my uh two of my girls did um exact almost exactly like caldeets when that move with that

specific movement not the other things but we did a lot a lot of two or three weeks of eccentrics, two or three weeks of isometrics, two or three weeks of concentric focused. It helped both because it really works well for super elastic, like hyper mobile people because it stabilizes them. December, also Hannah, my little 15-year-old girl, they're very similar. They're super mobile and super elastic, so it helped to stabilize them. Definitely both of them set PRs here recently in their squat, which is what we needed. We saw Sarah yesterday on the belt squat machine holding a split position for time,

carrying kettlebells and some other things. Have you found a lot of success with that in the bell squat? I'll tell you what that's about. That is straight from Kelly Starrett, relieving back pain. And to prevent. So almost all my athletes now do some movements at least three times a week from that split. So they'll do just a hold in that split position, weighted, like maybe a dumbbell or a barbell overhead hold in um or they'll do in the with the belt squat holding kettlebells well they'll go down touch the knee come up and then hold you know isometrics you know on both

legs too so now number one you're you're trying to avoid any of that you know asymmetries that might develop from the typical american weightlifter who does right foot, right foot, right foot always. I tell you because he was talking about we do so much stuff in flexion. Everything is like when you squat, when you catch a clean, you're doing everything loaded with your hips in flexion. He said doing some work with your hip in extension would help to stabilize the sacrum. Yeah, we haven't really spent much time on it. You mentioned it earlier, though, when you were talking about that foot position. The front foot position to me is anytime I see somebody that doesn't understand that vertical shin,

you're going to miss virtually every single lift that's heavy forward. Right. Because if you don't have the back knee bent so you can go straight down, the only way to move or to push yourself under the bar is to go forward. And that knee gets out over your toe. And now if you just think about where your weight distribution is in your – It's all all forward it's all forward and you can't hold on to the barbell in that position like terrible try and put 200 pounds to try and put 135 pounds just at like a you know 80 degree angle over your head like it's it's just not you can't hold that weight up there um and i that's a

that's a really tricky one though when you have to throw the bar behind your body right and maintain that upright torso the entire time the beginner lifter that's a very very like complex thing for them to start to understand in that landing position this is what you're saying is like you know having equal weight on both legs if you have the front shin is vertical odds are you're going to have equal weight distribution so a lot of my athletes used to like years ago like they would say if they they would come to me on the platform slippery my back leg slipped back you know now i'd be like well good i'm gonna i'm gonna sprinkle baby powder there because obviously you're putting too much weight on that back leg you know so like if you have equal distribution no matter how slippery the platform is, in theory you shouldn't move at all.

So, like, it's not so bad to train on a slightly slippery platform because it teaches you to have equal weight distribution. I find for newer lifters, they don't throw their front foot forward far enough. Right. They'll basically step back and their front foot won't go anywhere. It's the worst thing. Can you tell by the recovery on where their balance is at? Yeah. Like if the back foot has to come forward, all their weight's on the front foot.

Yeah. And they can't move it. It's like everything's on it, so they bring that back foot forward. Yeah. So, yeah, that's a big one, which is, you know, most people do that. They're so far forward. The back looks so far back, they can't get out of that front recovery. So if you're looking, if you're wondering what're wondering what the actual really balanced recovery looks like,

your front foot should come back about six inches. Which kicks the weight back. Because if you step forward, there's a chance the weight scoots forward and then you dump it. Yeah, the barbell shouldn't go anywhere. No. It can go up and down, but it shouldn't really translate forward and backward. Once you've stuck that split position, really front foot back,

back foot forward, and the bar just ratchets its way up. Right. It doesn't really translate forward and backward. Like once you've stuck that split position, really front foot back, back foot forward, and the bar just ratchets its way up. Right. It doesn't come forward. Like if you have 90-plus percent on the bar and your front foot's out in front of you and you try to just step forward and you have to bring the bar along for the ride, then it's just so much harder to hang on to that bar. You're bound to lose it forward because you're coming forward and then you have to stop the momentum of the bar from coming forward.

I'm so sad, too. You're not doing that. Yeah. They do coming forward and then you have to stop the momentum of the bar from coming forward you're not doing that yeah they do everything right and then they recover incorrectly and miss it as a coach you're sitting on that you're watching from the side of the platform you're like no you can just see it in slow-mo all that heavy weight just catching momentum catching speed um but also when you uh when you start to get overhead, there's a lot of complexities to that, right? I think that one thing that's so tricky about the jerk and something that I struggled with is like I was very athletic pulling under the bar. Right. But now we're pushing down. Right.

And that changes the way your brain thinks a lot. Right. way your brain thinks a lot right and i it was very hard for me when i was learning like i had such a massive discrepancy there was like something to pulling under the bar that just made a lot of sense kind of like if you're like a rotational athlete like you can swing a tennis racket and a baseball bat it just makes sense all of those things flow together yeah snatch and clean off the floor and getting under it it all makes sense to me i get it i i know what that feeling is but now all of a sudden i gotta push under the bar and i can't see it so what are a couple drills that people can do if they if they're struggling and they think like i was the

guy that thought magic happened like i'm gonna throw it as high as i can and i'm just gonna catch it i think doing like you know practicing like a push jerk is great. Practicing a squat jerk, you know, obviously you can't go heavy, but you cannot, definitely cannot, you know, drift forward or backwards. It's got to be straight up and down. I watched James Tatum, you know, he was struggling with his jerk. If you haven't watched James Tatum lift weights, you should go do that. He's really good. He moves so freaking fast.

His timing is perfect. So he spent some quality time doing the push jerk, and then he came back to split jerking and then set a PR. Yeah. So I like that. He's so whippy and looks so smooth. Oh, yeah. Everything he does is great.

Great beard, too. You know what? His background was skateboarding. Really? He's just a guy which makes you obviously kinesthetically aware. Yeah. Because, you know, you've got to know where your body is in space. Same thing with weightlifting.

I don't think that guy's ever missed a position, ever. No, no. His timing is perfect. His positions are perfect. Yeah, when you see a guy that size moving those weights. Crazy. Yeah, it's crazy. And he's using the barbell so well as a tool.

And most of the time, we've gotten through, this is the sixth lift that we've talked about, and we haven't talked at all about the actual barbell as a tool because most of the time, well, it's always a tool when it becomes weightless

and you're pulling around it, but in the jerk, you actually get this really cool oscillation, and if there's anybody, I've seen, this kid's 15 years old. It's freaky. But Morgan just yesterday doing clean and jerks got 400 pounds on the bar or something like that, jerks. And you can literally see his body is so strong.

We talk about you need to be brutally strong to be able to do this. Well, if you want to have a big jerk you have to use the barbell and the fact that it bends over your shoulders while you're maintaining a really strong upright torso with your elbows up and then all of a sudden it becomes a lot easier if you know how to bounce a barbell on your body right to to get that thing elevated make it weightless and drive under the bar one thing that we've taught a lot of our athletes lately is like when they stand up you know when it's clean and jerk when they stand up from the clean and adjust we only we've taught a lot of our athletes lately is when they stand up, when it's clean and jerk, when they stand up from the clean and adjust, we do a two-second count and then go. So here's why.

You come up, adjust your hands, you go one, two, and then you dip, and you catch that bounce. Because back in the day, you had to wait until the bar was still. Now your body just has to come to a complete standstill. I didn't know that rule changed. You can't do anything to create more, but if the bar is still moving, that's fine. So we come up, one, two, dip, boom, catch it. It's like a timing thing. So now we definitely use the barbell like crazy.

And if you want to know how important that is, especially for the CrossFit people, Camille LeBlanc-Bazanet, she lit the internet on fire last year at the CrossFit Games because they had the CrossFit total. And for the press, for the strict press, there was no rules

on how much movement you could have in your legs or on the bar before you pressed. So she started bouncing the bar. She got like two bounces of the bar and then strict pressed. And, hey, use the bar as the tool, especially females because the bar is significantly thinner. Yeah.

And you have this, like the girls are strong. You got big, strong shoulders, strong abs. Use the bar to lift big weights. Did people get mad at her? Oh, did they get mad? You know how bad the internet is. You've been fighting on Twitter since I got here. You think the internet's not going to just destroy her for that?

I would commit. That's not a strict press. You're like, nope. You know what that is? Smarter than you. Sorry you didn't think of it. Internet. Don't be hating.

Don't be hating. I would do the same thing. I think Spencer Arnold is a great coach at like looking at the rules and like pushing them to the last bit he is a master of like weeding through all this stuff to find out how to play those rules yeah when you get when you get that bar bend you get that oscillation you know the the weights on the outside of the bar dip down the the middle of the bars bowed up and so as it goes to, the weights will spring up at the same time that the bar will push you down. So it really does both pieces.

The weights fly a little higher, and then you can go under the bar so much faster because the bar is pushing you down. It's great. Like, you know, the bar is meant to spin, and so the bar is meant to oscillate. And using those two things, I think that's how people i you know i've mentioned a few times in this you know series of of um podcasts i've talked about how people can use their speed and technique to hide the fact that they're not very strong john north was the wizard that that dude was the master at working around the bar or you could could look at Hunter versus December. Hunter is way stronger than December. However, they lift very similar weights

because December moves around the bar a little bit better. So if we can get those two to meet in the middle, you got to be beautiful. I think we're going to see some gigantic numbers on the jerk. I hope so. I think that the clean is like a really, if you're a real barbell athlete, strong person, but there's some brutally strong human beings that can put a ton with big shoulders,

that can put a ton of weight over their head. In your experiences, is there, with most weightlifters, how balanced are they actually from like the clean to the jerk? So different. Some of the, you know, like i would say the majority obviously 70 i'm making this up but are better in the clean than the jerk but the 30 you know there's 30 who are better at the jerk than the clean and it's a lot yeah like sean rigsby's a guy i coach he's a super awesome dude um he was uh he has his own club too heavy metal barbell but he's a

he lists for team ireland heavy metalbell. I wonder what they do in there. Loud music, heavy weights. That dude's jerk is out off the... I saw him double 200 kilos on the jerk 440. It was the coolest thing. He did it in the blocks. So he jerked it, brought it down, bounced it,

caught it, jerked it again. He hit the blocks, it bounced back up on him and then he went right into the jerk. It was the coolest he's done like 220 kilos like 484 jerk and uh bouncing it off blocks no just doing it but like how does that bounce like that but like as soon as he catches it it's a wrap he definitely is gonna stand up he's definitely gonna jerk it i think that's something that is also very very different different between CrossFit athletes and Olympic weightlifting athletes. The majority of the time, when you see an Olympic weightlifter actually clean it at the highest levels, they're making that jerk. Most.

Most of the people, they're making that jerk. They have that really beautiful, because I've never had it. Jerk has always just been magic. Whatever happens up there, I just hope I'm under the bar. Right. But when it comes to CrossFitters, when you see the Icelandic girls doing clean and jerk, it just looks so automatic. Like when Annie jerks, her upper body is so strong. And, I mean, all those Icelandic girls, for some reason, I don't know, maybe it's their gymnastics background, the fact they don't go outside for 12 months a year.

I don't know what it is. Maybe the Vikings. The Vikings were always putting stuff over their heads. But the people that just have that overhead position and really understand how to use the bar and that aggressive punch under the bar, it's so pretty when you actually see it. It's just, man, it's such a nice position. It is. For me, it's just man it's such a nice position it is like for me it

is is just something that always came natural even at 42 like i could still clean 374 but i could jerk 400 so i did that at 42 years old damn yeah you big fan of overhead yoke walks and other like overhead stability exercises we do a lot of overhead work you know we do carry overhead dumbbells i like kettlebell bottom-up. We have the bamboo earthquake bar, whatever it's called. What is that thing called? Earthquake? It is earthquake.

Both those terms. Louie Simmons bar. Yeah, we have it, and we load it up with bands and kettlebells dangling. Slosh pipes? Yeah. We have a slosh pipe, yeah. So those are good. But, yeah, we do some type of overhead carry almost weekly? Yeah. We have a slosh pipe, yeah. So those are good. But, yeah, we do some type of overhead carry almost weekly.

Yeah. You mentioned gymnastics a second ago, Andrew. What about things like handstand walks? Yeah. I'm pretty sure, I don't want to say something that's not true, that every athlete I have can do handstand walks. There was a cool video where one of my weightlifting girls was holding a handstand while another one was walking around her, you know.

So, yeah, they're all, and we sometimes just say go outside and play, meaning we have the turf, and they just go out and do handstands and gymnastics. Nathan will do flips, but, yeah, Morgan. One-legged flips, apparently. Morgan can do the handstand walks, handstand push-ups. I mean, Ryan, he almost made the game, so he's really good at that stuff. That's crazy. Yeah.

Well, that position's really, really hard to get into because the majority of the people that are going to be doing this are not professional weightlifters like your team is. Right. And they sit at their desk most of the day or they're in their car, and a lot of that comes into just scapular mobility and being able to like – or like wrists. My wrists are destroyed from lifting weights all the time.

So is Piros. He can't lift anymore. Not catching cleans properly. Oh, really? His wrists are just brutal. You know, he hurt them so badly towards the end of his career that they're arthritic. So he really struggles because of his wrists. But I would say that, you know, the overhead, like,

handstand walks and push-ups are ideal because, like, you have to, like, we teach people to reach up, like, we call it through the shoulders, like, and so engaging up. Whereas handstand walks, you know, you're going to be engaged naturally because you're trying to hold your body up. And so I like that. It just kind of goes with the way that we teach the jerk. We don't want to just receive it, like catch it on its way down because you're going to

get a bobble. But if you go up after it, reaching up through the elbows and shoulders, you're more apt to have a prettier jerk and more stable. Yeah. When you slow down video, do you see how much of the lift once the feet are on the ground, are people still pushing under the bar to get into that catch position? Some people quite a bit. It's like they drive up and they're pushing down.

Normally the back foot touches, and then as the front foot hits, and then they're reaching up. It's almost, for most people, it's back foot and then the front and bar at the same time. Yeah. So it's not like simultaneous where both feet hit and the barbell is locked at the same time. Yeah. It's normally back foot, then the front and the bar lock together. Yeah, I'm really excited to see how big these numbers get because, you know,

not having to do the clean before keeps your legs really fresh going into. Yeah. For the big people that are about to put some heavy weights over their head, like not having to do the clean and get tired and having your breath. Like that's if you've got a massive clean, you catch that. Now all of a sudden you've got to breathe out and get your air back in to reset your spine. And try not to pass out. Get the big shoulders.

Get your elbows up. Passing out is – if you're going to pass out, pass out well and get rid of the freaking bar. Yeah. Please. I don't know why people fight that. If you feel it coming on, it's not going away, y'all. Is there any better feeling when you do get the blood back to your head? I mean, I think –

It's scary as fuck. I don't know where I am. It's so crazy. Yeah, when you come i don't know where i am so crazy when you yeah when you come back to you're like oh i'm i'm floating you can often feel when it's coming like you see someone on stage and like they're just kind of standing there for extra long you see their legs starting to you're like oh shit here we go please go forward please go forward get rid of the bar drop it watch the girl go straight back one time. Bar landed right. Like, she was skinny enough that it just, no big deal.

Didn't crush her. Here's a part of me that's dark, is like, I love watching people pass out. I can't help it. Like, nothing makes me laugh harder. One time, my wife was in the shower, and she hears me laughing hysterically, and it's me watching people pass out. It was Jared Fleming. Have you ever had him? I know exactly what you're talking about. Yeah. me laughing hysterically and it's me watching people pass out it was uh it was uh jared fleming have you ever had in i i know exactly what you're talking about yeah yeah he passed out so it was

he he passed out he said he dropped the bar he was sitting down and he while he's passed out he chalks up like he's like he's unconscious then he falls straight back, and then he goes. And he chalks up again. So focused. Yeah. Oh, it's so great. I guarantee you, if you are genuinely interested in taking the one-ton challenge, you've been lifting weights long enough that you've passed out under a front squat or a heavy clean,

and that is like the funkiest feeling in the world. You just go, oh, you get used to it though free high it's a free it's really really high that's one of the hardest parts about pring my front squat is just can i get to the bottom and maintain consciousness on the way up i've had many times where i try to hit the pr and like i sink down i get to rock bottom i'm like oh man when i just drop it and sit down on my butt and like I sink down I get to rock bottom I'm like oh man when I just drop it and sit down on my butt and like yeah whoo didn't go all the way you get good at passing out I literally just passed out a month ago like yeah Crystal's got a great video I tried 240 kilos 240 kilos and like I passed out big time it really I mean you've been choked out in jiu-jitsu right I'm so glad we're talking about this yeah I've been choked out in jiu-jitsu is i'm so glad we're talking about this yeah i've been choked out jiu-jitsu is

it the same yeah as getting choked out um yeah there's certainly similarities there like the the lightheadedness and then very often especially in jiu-jitsu whenever you when you when you wake up usually you i wake up and i see bright lights because i'm staring at the ceiling and there's always like a head or two right over the top of my face looking down on me and I always wake up a little confused and then I come to, I'm like, oh, it happened again. Okay, okay, I'm okay.

I know where I am now. The reason I ask is I've seen people get choked out and there's like the little twitching. I find myself like, because you're aware of what's going on when you black out under the bar and then all of a sudden, but you don't have any control of anything and then all of a sudden, I feel like I myself like, because you're aware of what's going on when you black out under the bar. And then all of a sudden, but you don't have any control of anything.

And then all of a sudden I feel like I'm like, little twitches of electricity flying through your body. It's my favorite. It's absolutely my favorite. I know there's a video of Rabbit. You've met Rabbit, Jacob Wyatt. Yeah. We were at a demonstration. It was at some big CrossFit event in Atlanta, the Garage Games.

Garage Games back in the day. And he passed out, and I'm laughing hysterically. I bet people thought I'm the student's most evil coach in the world. But I can't help it. When someone passes out, it's just the funniest thing. There should be an etiquette, too, to passing out. Like, get out of that person's way. Tell them to drop the barbell as fast as they possibly can. I don't know possibly can i don't know get the hell out of the way because their body is limp they're not

going to get hurt falling people pass out deadlifting too for some reason i actually hate those ones because they're near like a lot of stuff yeah like olympic weightlifting platforms are relatively clear big anytime i see somebody like face plant into the wall or fall into plates, that is like, now we've got broken teeth. I'm like, that one. There's a pretty famous one where the guy deadlifts and then drops the bar, celebrates, goes, yeah, and flexes all of his muscles. And then goes to walk away and he face plants into the dumbbell rack. The dumbbell. Boom.

I hate that. Yeah, because that's when people get hurt. If they've got plenty of room, I'll watch that all day long because there's no teeth involved. There's no noses involved. And you've been there enough times. You know what that person – like you're conscious enough to celebrate, and then all of a sudden it's like, oh, I'm going down. Why am I going down?

Take a knee, y'all. Why is it so slow? I don't see why people don't – you know, when they deadlift and they start getting. I had a kid, and he would get dizzy. And I'm like, look, when you do that, just take a knee. So if you pass out, it's no big deal. And so one time he did this big deadlift, and then he, like, he was dizzy. And he literally, like, stretched his low back.

Like, reached up really tall. And then passed out and hit a mirror. I'm like, I told you, why are you stretching? Like, take a knee, man. Oh, my gosh. Anyway. Yeah, it's not nearly as funny when it's someone you know. But if it's someone I don't know, then it's hilarious.

I think it's hilarious when it's me. Like, hey, guys, I'm going down. Yeah. Going down. Just get out of the way. Yeah. Terrifying when you see somebody else do it because you're like, oh, they don't know. We don't freak out our people.

If they're listening to this show, they've probably had it happen. I hope so. Here, to change the subject real quick. So for that overhead stability piece, there's a lot of pressing. There's a lot of overhead stability with the bar in your hands. But what about on the opposite side of things? Do you do a lot of barbell hangs and things like that just to make sure that people are are stable and have like fully open full flexion shoulders by doing pull-ups and and you know hangs with pauses and

whatnot it depends on the athlete you know if people have the great mobility naturally i don't want to make it hyper mobile so it just depends you know if you have a lot of internal rotation i think it's a great thing to do. If you don't, don't. We definitely don't tell anyone to use mobility exercises unless there's a distinct need for that exercise. So we want perfect, optimal mobility, not hyper mobility. So I definitely don't want them to be MO, but that perfect. Hanging from the bars, phenomenal position to get into.

Yeah, feels good on my back too. Feels amazing. Get some traction in there. Yeah, I know a lot of CrossFitters that have prioritized accumulating time hanging on a bar, you know, 10 minutes a day type of thing, and then have come back, you know, six months later, and I'm like, man, my jerks feel awesome. I just feel like it's just – I just feel like it's just like there's no resistance there to get my arms overhead as fast as possible.

Everything's just open. Well, I feel like powerlifters need to get into that because they're so tight. How do powerlifters get a mug out of their cupboard? They need to do – everyone does. They do rows. Luis told everyone to do like double the amount of rows. They do rows. But Louie's told everyone to do, like, double the amount of rows. They do presses. I would tell them quite a little bit differently.

I would say do twice as much external rotation as you do pressing. Because, you know, pressing is a – you guys have had Julian on your show. Most presses are, like, an internal rotation. So, like, do, like, the the dumbbell cleans which he talks about that a little bit we do if i if i'm coaching powerlifters we're going to either do muscle snatches because they're not very hard to teach or muscle or dumbbell cleans where the elbow is high and you're focusing on that external rotation um line dumbbell band external rotation but do double the amount of external rotation that is the key not necessarily the rows as much as that if you want that joint health at the shoulder.

What about like banded face pulls and things like that? Awesome. That'll be in the plan for our athletes is that banded face pulls, which is nothing but external rotation. I feel like just in that shoulder joint, if you can just accumulate really good reps, it just helps keep that whole thing. It doesn't need to be heavy. It doesn't even need to be a dumbbell.

Just get some really quality movement. There's so many little things in there that can go wrong. Right. And, you know, we were talking in the last show about mobility and stability and, like, what's really happening when you feel like you need to stretch something. It's usually, like, your brain saying, don't. And in the shoulder, that happens a lot. Like, why is it hurt overhead?

Well, there's nothing structurally wrong. You're just moving like crap. So go get some of those like rehab, prehab exercises in and just strengthen all the little stuff. When you see a power lifter who walks around with their hands internally rotating, meaning like the back of their hands are pointed forwards, it's not good. It should be a neutral. So that is definitely soon to be a shoulder injury.

I would predict, you know, 80% of the time. If you see the big powerlifters walking, you know, with imaginary lat syndrome, but not even that, just their hands, you know, their palms facing their bellies. That's definitely, you know, definitely like a red flag. They're going to get hurt. What do you like to do when you see that? All kinds of external rotation, like, you know, the motion. More of a motion than necessarily like stretching,

but like just doing like the – I like doing muscle snatches, honestly, for powerlifters because if you do it, make sure they do it correctly. You know, when they catch it overhead, you don't want them arching at the bellies so it also gets that range of motion in the thoracic spine too and if they have massive you know like tightness in the t-spine that is when i'll definitely use like um lacrosse ball or the peanut you know the two lacrosse balls taped together in between the shoulder blades lying on the ground you know doing the drive of the bus with a with a plate or side to side of the plate getting some movement you know what is it kelly starts talks about beating the you know beating the the tissue a little bit and

then doing some muscle snatches yeah i think that's great dumbbell cleans that's great one thing i see a lot um you could actually probably speak to this a little bit, in gymnastics, you see them doing a lot of just like scapular strength, body weight stuff where it's dips, but they're not really going down. It's just, you know, depressing and raising those shoulders up or just like scap pull-ups. So they're getting that hanging position. They're getting the traction when it's at um all when their body's pulling them down but then the ability to kind of like we were talking we've been talking about in almost every show that depression of the scap right um those movements make a massive difference or the push-up doing the same thing yeah it's great for the serratus anterior which is a big you know if that thing is weak it's a good culprit in like causing shoulder injuries because it lets the the

scapula flare out yeah and this is stuff that you don't have to actually like think about the total amount of time that you're training it's like just go and do it yeah hang from the pull-up bar in between sets and just do a couple scap pull-ups like just doing them and making your brain connect with that part of your body is going to have a massive difference of just saying like hey everything's alive in here we're pulling from the right places like we're externally rotated it looks good it feels good your brain knows it's good and you're passively getting stronger by just being in that position loaded even if even though it's just your body weight doing a push-up like you're going to if you're just doing scap push-ups push-ups like the ability to kind of just like extend your scap as much as possible is going to be just a massive benefit to just total shoulder health.

Yeah. One thing I really like to do is my four-year-old right now is in gymnastics. And while he's at practice, you know, I'll be watching him. But then also there's usually like a group of like, you know, 28-year-olds. 28-year-olds. 28-year-olds. So they're eight years old. And so they're not like high-level gymnasts yet. They're just doing all kinds of preparatory stuff in their warm-up.

Their warm-up is like 30 minutes long. It's a bunch of different mobility drills and a bunch of like just like you're talking about, like just, you know, scat push- and and other similar body weight only exercises that they're getting range of motion and adding stability to that range of motion at the same time you know being someone who's i'm never going to go be a gymnast i want to just have like good good general fitness like copying eight-year-old gymnasts is about the level that i'm at because they're not really good yet their body awareness is amazing yeah i mean i mean, gymnasts of all athletes have the strongest, most stable, most mobile shoulders out of almost any athlete.

Absolutely. They're a good population to emulate. Oh, yeah. They're great. Getting an ex-gymnast as a weightlifter is almost a guaranteed Team USA athlete. We have little Hannah. I love watching her move. Her back is absolutely perfect.

Her overhead position is absolutely perfect. She was a top-notch gymnast. Isn't that where Maddie came from, too? She's a gymnast, got into cheerleading. Cheerleading, gymnast, same thing. I have Meredith Allwine, gymnast. I think, I don't know if Kate was, too. A lot of them come

from gymnastics. They understand that overhead position so well. Their wrists are in great shape. Yeah. Yeah. Carrie Pierce was like that. Yeah. Chris Pope was like that. Yeah.

Meredith is jerked 145 kilograms. This is a girl. She was a 71-kilogram girl who jerked 319 pounds. Damn. Yeah. Whoa. Smoked it too. 156-pound girl jerked 319 pounds. Whoa. Yeah. Whoa. Smoked it too. 156 pound girl, jerked 319 pounds.

Whoa. Yeah. It was awesome. The other thing cool when you watch those gymnasts, like the eight-year-olds doing that stuff, at no point do they think they're doing strength training. Right. They just think they're getting better at gymnastics. I think that's one of the coolest things about CrossFit is like CrossFitters very rarely

think like, oh, I'm doing Olympic lifting. They think they're just crossfitting. Right. And now all of a sudden it's like they can take that and go do another sport. That's what I love about gymnastics for little kids. You know, I have my kids in there, my boys. They're just playing, but then they're doing all this cool stuff. You're like, that's cool.

I can see you being the dad that's trying to do the flip with them. No. I would have. If I'd have had flip with him. No. I would have. If I'd have had him when I was younger, I would have. But now I'm a little bit wiser in my old age. A little bit. Daddy Mash, can you come do back flips with us? No.

No. No, no, no. No body doesn't move like that anymore. I watched that video of the bodybuilder who got killed doing that. Wait, he actually died? Yeah, there's a bodybuilder. Trying to do a back flip? Yeah, he tried to do a backflip and landed on his head

and died right there. Stop it. I'm going to show you mine where I almost died. I don't want to bring this podcast down. I'll show you mine. Anders has a funny video of him.

Oh my God. Terrifying. Suitcase right at the top. Just folded in half and it was, it's got like 12,000 views because it's tagged so poorly. But if it had,

I was like literally terrified that Daniel Tosh was going to call me and be like uh you need a web redemption right now yeah like come on the show we're going to teach you how to do a backflip show the world that you don't suck yeah i did like uh my very first backflip about three seconds before the videos and then everyone's like oh let's do like burpee backflips i was like well i just did my first back flip. Why shouldn't I do it with a burpee? And then, whoo! You hit your head?

Oh, the back of my head. It landed right on, basically landed on the top of my back, neck, back of my head. You're ready to die. Just like rolled out of place. For someone who jerks way better than they clean, if they can get it on their shoulders during the clean, it's basically guaranteed they're going to jerk it. Regarding programming for a person like that,

if they're just concerned about it. Regarding programming for a person like that, if they're just concerned about the sport of weightlifting, do you feel like it's a waste of training volume almost to program jerks like throughout the year as opposed to just like leading up to competition because it's just going to require recovery for something that they're already competent at? I would say definitely that the volume of the clean needs to at least way out that the the volume of the clean needs to be needs to at least way outweigh the the the volume of the jerk so like you know with sean rigsby like i rarely i don't do jerks standalone jerks unless we're just trying to like get a good video you know sure like it's pointless so but yeah with him we do a lot of clean only so yeah i would say you know you need

to do a little because you don't want to lose you know if you're good at something don't lose that trait but like definitely the volume needs to be way less yeah um let's talk about the program a little bit um building up on this phase how much uh what what is the first four weeks of this accumulation phase look like for people it's going to be a lot of tempo work, making sure that the movement is dialed in. The frequency will be pretty high. The intensity won't be quite as high because we're trying to perfect the movement.

And then number two, mesocycle two, will be focused on let's go heavy often and set some PRs. How much do you incorporate, if we could look at the main implements that we have, got barbells, dumbbells, kettlebells, like pressing with different implements? I mean, Don McCauley, who's I think an unbelievable weightlifting coach, he likes doing push presses with dumbbells or kettlebells because you develop the stability too.

Because that bar is in a fixed position, so you don't have to really adjust. You don't have to really balance right to left so you can develop some asymmetries but you know i like to do some kettlebells or and or um dumbbells you know to do the push presses presses whatever i think kettlebell push presses are really awesome like if you're doing dumbbell push presses then you're you're you're in that position where you're not really setting the dumbbells on your chest the same way that you would if you were racking a barbell. It's just sitting on your chest. But you can rack kettlebells where they're resting on your chest,

your arms are kind of relaxed, and then you're able to use your body during the push press just like you would with a barbell. It's not quite the same with dumbbells. Yeah, you're right. You kind of rest them, like maybe one side of the dumbbell on your shoulder a little bit. But I think kettlebells is much more comfortable for doing push presses.

But then you still end up with the individual weight in each hand, which allows for more degrees of freedom, which means that you have to focus harder to be stable overhead. Even push jerks with either one is good too. Learning to push down because it's faster and heavier. So now stability has to kick in quicker, which is more like a jerk the stability has to get there fast Yeah, doing a push trick where those are good, too Yeah, and if you really want to practice the stability just turn the kettlebell upside down and go bottoms up. I mean

closing I think it's Our buddy Max shank that talks about kind of closing that gap between what your one RM kettlebell press is and what your bottoms up press is. Yeah, he says it should be 90%. Yeah, I think that's what I was going to say. So it must be right. Yeah, 90% of it is it. If we agree on that number, then it must be right. Yeah.

I've never thought about that, but I think that's a great idea. Bottoms up are tough for me, so it's something I like to work on because it helps that position. I like to do, what is it, where your legs are straight out in front of you and I'm blanking out on the ground. Oh, you're sitting on the ground in a pike position. Yeah. You're pressing. Pressing.

That's what you're talking about. It's called something. Yeah, our boy, do it with a landmine, our boy Ben Bruno. Yeah, it's awesome. Posted a bunch of stuff about that. I just like the stability you get, the stability and the mobility because, you know, obviously it's lengthening your hamstrings too. So we've got tight hamstrings is good. It's also good stability you get, the stability and the mobility, because, you know, obviously it's lengthening your hamstrings too. So we've got tight hamstrings is good.

It's also good for your torso too. Yeah, for getting enough thoracic extension, because you're not going to be able to hyperextend at your low back if you're sitting with your legs straight out in front of you at the bottom. You're going to be, I mean, if you're very flexible, very mobile, like maybe you can get to a neutral spine, but probably not. You're probably a little bit flexed in your low back. And then because you can't hyperextend extend you really have to get true overhead pressing strength

because you can't lean back and compensate in any way it'll force you to get really good in the thoracic spine which is where it needs to be yeah how much strict pressing versus push pressing and then getting into the jerk does do you think about those things on like just volume and strength strict pressing early on and then more push pressing. More power. I think we will do a lot of strict pressing and even push pressing throughout the year. Then when it's time to really focus on the jerk, probably less of that and more of just straight eight weeks of let's do the jerk.

Yeah, which builds up into that final phase too. We're going to be lifting all the weights. Make sure you get over to theonetonchallenge.com. Get yourself on the leaderboard. Six lifts, squat, dead, bench, snatch, clean, jerk. We just spent an hour talking about the jerk, so no excuses. I want big weights out of you. Get all your lifetime PRs into the One Ton Challenge leaderboard.

On top of that, we've got a big launch coming up. You are going to be able to hang out with Coach Travis Mash on the greatest program ever written for the One Ton Challenge. We're going to get you. We have a year-long program and each training block is going to be dedicated

to a specific lift that we are going to be testing and then it all leads up to the last month, the crescendo of the One Ton Weekend in which you're going to spend a month prepping to hit six PRs on all the major lifts. Like a boss. But to make sure we get on to that launch, Doug, let them know where they can go. I love the fact, by the way, that there's a new focus every eight weeks because there's six different movements that we need to perfect.

We're doing a total body training plan the entire time, but every eight weeks the emphasis switches from movement to movement. We're starting off with the squat. After the first eight weeks, you'll max out the squat, hopefully hit a PR, and then it'll shift to whatever the next movement is every eight weeks. That way you don't have the monotony of a year to wait to try to hit your new numbers. You're getting new numbers every eight weeks, and then you can shift focus. The launch for this round of the One Ton Challenge,

the launch opens for the whole audience on Tuesday, May 28th. If you put your lifts onto the leaderboard or you've downloaded the starter kit, then you get VIP access. You can sign up the day before, Monday, May 27th, and then you have about a week to sign up. We're only going to launch this a couple times a year, so if you miss it,

then you're going to have to wait many months before you have the opportunity to sign up again. Sign up right away. When the cart opens, we only have so many spots available because everyone in this program is getting coached. We're not just giving you workouts and letting you go. You're going to have a coach, so we can't have unlimited spots for this specific program.

At the end of May, early June, make sure you get into, you know, click the email link or whatever we send you or whatever you see on social. Get in there, read all about the program and sign up as soon as you can. Yeah, on top of being on the VIP list and getting your lifts into the OneTonChallenge.com, getting on the leaderboard, you're going to be getting the one ton challenge starter kit emailed to you. So when you download that, you can walk through a lot of the history of understanding why we're doing the one ton challenge, what this lifelong pursuit of strength means, like our major focus here at the Shrug Collective and specifically on Barbell Shrug is guiding you through this lifelong pursuit of strength. And this test, the one ton challenge is our answer to how do we know if we've really done it, done it right in And 2,000 pounds, 1,200 for women is the number that we've settled on of this really defines the lifelong pursuit of strength. In the starter kit, you're going to be walking through a lot of the just nutrition,

the rules to the game, and then technique videos that Doug's put together over the years that hundreds of thousands of people have downloaded and watched and learned to have better technique, get stronger, move better. All of it is in the One Ton Challenge Starter Kit. So make sure you get over to the one ton challenge.com. We've got the launch coming up. Get on the VIP list. Get your lifts in there. Find out what that starting point is because once we have this launch, Coach Travis Mash is going to make you the strongest, baddest human you've ever been in your life. That's why we brought him in.

Because the man's got a 27-30-60. Coach is the best weightlifting team in the country right now. On top of that, the man right here. We're in Mash Elite Performance recording all this. Just feel strong in here. The culture of strong. It's in the air. Smell it when you walk into strong people everywhere. TheOnceOnChallenge's in the air. Smell it when you walk into strong people everywhere.

TheOneTonChallenge.com. Next week, we're going to be going over all the extra stuff that you need to take over to get into the One Ton Club. So some nutrition, some lifestyle, some recovery, some sleep, mobility. And then we're going to be talking about this crescendo month, this last week of training, prepping you for the One Ton Weekend and how we're going to be putting the first six mesocycles or the first six training blocks, how that's all ramping into this final training block. Four weeks, six PRs coming your way. We will see you next week. That is a wrap, friends. Next week, we are talking peak cycles. If you've never been a part of a peak cycle, you should definitely tune in because that's going to

be the last four-week cycle of the one Ton Challenge training plan written by our boy Coach Mash. It's going to prep you for doing six lifts and PRing them all while you're at it because you've been on a year-long strength program. Thank you to our friends at FitAid. Can't wait to make the live event happen at the CrossFit Games. The official, official announcement is going to be Wednesday, so don't tell your friends or tell all of them. Text 474747SHRUGGED to save $20 off 48 cans or go to LifeAidBevCo.com forward slash shrugged. Save $20 on 48 cans. And then our friends over at Whoop. Make sure you get a Whoop.

Whoop is cool. It's like a fashion statement. Um, on top of recovery, uh, $30 off a 12 or 18 month membership at whoop.com. W H O O P. And use the code shrugged at checkout friends.

We'll see you on Wednesday.