Barbell Shrugged - Peaking to be the Strongest Human in the World with Anders Varner, Doug Larson, and Travis Mash — Barbell Shrugged #405

Episode Date: June 24, 2019

The final mesocycle of the One Ton Challenge is a 4 week peak cycle to prepare you to enter the One Ton Club totaling 2,000 (1,2000) in the snatch, clean, jerk, squat, deadlift, and bench press. The leak cycle prepares you to have the strength and conditioning to hit 6 max effort lifts in a short time period. In this episode of Barbell Shrugged, Anders Varner, Doug Larson, and Coach Travis Mash outline the programming, mindset, and strategy to peaking for the one ton challenge.   Minute Breakdown:   0-10 – How to you write a peak cycle   11-20 – Nutrition for peak cycle   21-30 – The hallmark of a great strength and conditioning gym   31-40 – Doing the One Ton Challenge at your gym   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-onetonchallengefinal -----------------------------------------------------------------------   ► 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

Friday, August 2nd, One Ton Challenge Live, presented by FitAid, live at the CrossFit Games. Truck family, get to the CrossFit Games. We have 20 of the strongest people in the country coming to Madison, Wisconsin, to blow the roof off the One Ton Challenge. We're going to see how far we can push strength. Friday, August 2nd, from 5 to 7 p.m. in the FitAid Beer Garden. And that's not the only announcement. We have three brand new shows coming on next week. The Business of Fitness with Jason Kalipa for gym owners and coaches looking to grow their business. The NC Fit app is the number one place and the

best podcast in the game to do that is the Business of Fitness with Jason Kalipa. We also have Active Life Radio with Dr. Sean Pastuch coming on Fridays. Dr. Sean Pastuch is a leader in online physical rehabilitation, making sure that you can stay in the gym without having to go to the doctor. We're going to be providing all the rehab information through Active Life Radio coming to you next Friday. Also on Sundays, The Barbell Life with Travis Mash,

the writer of the One Ton Challenge Strength Program. We're so excited about all these shows dropping. That's Monday, Business of Fitness with Jason Kalipa. Tuesday, Real Chalk with Ryan Fisher. Wednesday, Barbell Shrug with me and Doug Larson. Thursday, Muscle Maven with Ashley Van Houten. Friday, Active Life Radio with Dr. Sean Pastuch. Saturday, Sometimes Shrug, Sometimes Not.

And Sunday, The Barbell Life with Travis Mash. Friday, August 2nd, 5 p.m., Madison, Wisconsin, live at the CrossFit Games. The One Ton Challenge Live presented by FitAid. Shrug family, we're blowing the roof off this joint, inviting the strongest people in the country to find the upper limits of strength. 20 lifters will take the stage to snatch, clean, jerk, squat, deadlift, and bench press their way into the one-ton club. We are going to see how far we can push strength in the One Ton Challenge Live. We are bringing Olympians, CrossFit Games athletes, the coolest companies, and the strongest athletes across all sports.

Friday, August 2nd, from the FitAid Beer Garden on-site at the CrossFit Games. To stay up to date on all things One Ton Challenge Live, head over to live.onetonchallenge.com for exclusive access to athletes, leaderboards, live streams, and more. And in support of the One Ton Challenge Live presented by FitAid, they are offering $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 with zero sugar to help your body recover after intense physical activity and exercise.

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48. FitAid Zero and FitAid RX Zero just launched. So get over to save, text shrugged to 47 47 47 or go to lifeaidbevco.com forward slash shrugged and our friends over at whoop who will be supplying two athletes to the one ton challenge live just came out with the brand new whoop strap 3.0 which includes new upgrades to hardware and unlocks a suite of new software features to their app. The WhoopStrap 3.0 now has a five-day battery life, an improved strap, and live heart rate monitoring,

in addition to a handful of new in-app features that help optimize the way you train. I've worn mine for the last six months since Guadalupalooza. We met them, haven't taken it off. That's why I got a sweet tan line, a Whoop tan line. They should start advertising that. And for Shrugged listeners, Whoop has an offer of $30 off a 12 or 18 month membership using the code Shrugged at Whoop.com, W-H-O-O-P.com. Use the coupon code SHRUGGED to save $30 off a 12- or 18-month membership. We're talking peak cycles today, the last four weeks of the One Ton Challenge training plan written by Coach Travis Mash. We're going to get you so swole because you've got six lifts to do in two days

to enter into the One Ton Club. For all things One Ton Challenge Live, get over to live.onetonchallenge.com. Presented by FitAid, live at the CrossFit Games, August 2nd, 5 to 7 p.m. It is going to be the jam. I'm so excited. We'll see you guys after the show. Welcome to Barbell Shrugged. I'm Anders Varner, Doug Larson, Coach Travis Mash.

We are in episode eight, the season finale, the One Ton Challenge podcast. The most exciting thing, we already have over 1,000 people on the leaderboard. This thing is launching here in two weeks, and I'm excited about it because people are getting strong on the internet. If you're just checking in right now, first off, you need to go listen to the prologue with John Cena, and then we're going to be walking you through every single lift, snatch, clean, jerk, squat, deadlift, bench. We got episode one is our overview of the challenge. We're getting you to a total, the one ton total of 2,000 pounds for men, 1,200 for girls, and we're giving you the program launching here soon.

Coach Travis Mesh, the best weightlifting coach in the country, has written a 12-month program to get you better at those six lifts, to get you from where you are now into the one-ton club, getting you over 2,000 and 1,200 pounds. So we're taking each lift. We've got six lifts. We're doing an eight-week cycle of each of them. That's going to get us to the end of the year.

And then we're having a final four-week peak cycle. Right. Which is super exciting because nobody understands how to deload. Nobody understands how to actually prepare for a competition. But what's good, I know you know how to prepare people for competition because you just put the best female and the best male Weightlifters in the country at national so something you're doing over there at match elite performance is working right? What's going on with deloads peaking that four-week cycle leading up to the one-ton weekend where everyone's gonna go PR all six lifts

Boosting themselves in the one-ton club. Well, the first two weeks are going to be mainly like a lot of intensity, high frequency, but strategically. Strategically. Strategery. Strategery. You know, well-placed of how we're going to do the squat, the bench, the deadlift, the clean, the snatch, the jerk. And so we'll be going heavy, but not too heavy, just enough to where you guys are going to get used to that, you know,

going heavy at all six lifts. So that will be uniquely placed. You guys will get used to the whole volume of the whole thing. Mainly, you're really just mapping out what you're going to do four weeks from today. It'll be good. Because the first six

cycles, we started with the squat, and then we moved through each of the lifts. We're doing all of the lifts throughout each in each week each day you're going to be snatching clean no matter what cycle you're in but we're going to be focusing say for the first one on the squat that's going to build that base level of strength throughout the entire thing and yes we're going to be working on technique and getting better at those but we're not going to be trying to max out all six lifts each month that's not the goal so that's why we have this peak cycle at the end where we can actually start to feel what it feels like right to have three four five and then up to

six lifts all in one day one weekend right accessory movements now will be like really well chosen because we're going to not try to get any kind of muscle damage with our accessory movements meaning like we won't be doing a lot of rdls now because you know when you're when you're loading the muscles under that eccentric contraction when it's fully lengthened when the muscles are fully lengthened you create the most damage so we're not going to do a lot of that so like for example instead of an rdl you would do a hyper extension yeah you're still working your back and your hamstrings. However, when the muscle's fully lengthened, the

weight is deloaded. So it won't create so much damage. So we'll still strengthen the hamstrings and the glutes and the back, but we just want to do it in a way where it's going to make you so sore. We're going to leave everything for the main exercises. Yeah, anyone that's done a lot of stiff leg RDLs with a very straight

knee where they get that big stretch at the bottom understands that RDLs can make you very, very sore, even if they're not heavy. I'm pretty sure that's the one exercise that can make you the sorest for the longest. So we'll be doing a lot of that. I have to imagine you're probably just salivating to actually write a peak cycle for somebody that's not cutting weight. Right. And a super calorie deficit, probably sitting in a sauna trying to

lose weight you actually get the right uh a peak cycle for somebody that's like getting big yeah getting big and strong ready to actually recovering right um to their to their best capabilities yeah it's going to be exciting so you know and like you know i'm going to peak them very similar to the way i would one of our weightlifters or one of our powerlifters of course we're combining the two so we'll do um you know well chosen attempts you know so like it won't look like you know as much percentages or even rent maxes but now we'll start talking attempts yeah so by now you'll know your maxes and so now we'll start to look at what will be your first attempt second attempt you know and like you know here really you could do whatever you want you can take one attempt at each but i'm assuming we're going to take you know two to three heavy ish attempts yeah well that's the

beauty of it is you can go and pick a number no you can hit that number you could try and do it 15 times right when it comes to that actual weekend there is no limit to the number of takes there will be a taper though oh yeah massive taper you know you know the final two weeks will slowly work your way into the taper process and then the final week will be the biggest where we'll probably deload you know the volume completely and then we'll still keep the intensity relatively high so your cns does not get you know too out of whack you know. I think a lot of research out there would say anything below 85% is perceived as slightly different than above.

And so we're going to keep it around the 85% and above, but we're not going to be going 100. And the volume will be way lower, so your body will sort of feel better. At this point, your body is trying to adapt to the entire stimulus of this program we've had you on for an entire year. So now we'll let it heal up completely, get super strong, super compensation, and boom. Hopefully PR is across the board. How many days out would you want to do something like 85%?

Is that something you can do all the way up to the day before? Is that like three days before, two days before? Monday. A week before. On a Monday before. Say they're going to do it on Saturday. Monday would be a great choice to do like even 90%. And then Wednesday, 85%.

Then it gets super low. Like Tuesday would be like 75%. Friday off. Saturday, you know, do your thing. Yeah, I wonder when being on a year-long program that is written in this manner, it's almost like after each eight-week cycle, we want you to PR each of those lifts. Right. But it's not going to be until you start getting into those first two weeks

where you're actually testing those lifts. Right. Stacked on top of each other, multiple big lifts in a row. It's kind of like throughout the year you're doing these really important checkpoints of like, oh, there's my new top end. Right. And then what's the percentage inside that that we can be on game day? And we'll be able to find that out in those first two weeks because then we

have to put it all together at the end. Because I'm going to ask you to try and look for that anyway without trying to, you know, the goal is obviously not to miss now. You know, you want to go heavy without missing in those first two weeks. You know, yes, we're going heavy. Let's not try to miss. Let's try to learn. And then we can come up with a strategy.

But I would say, you know, anywhere between 90% and 95%. I know when I did mine, which was one too long ago, three years, I was hitting between 95% and 100% across the board. You know, the, see 100 across the board you know the see snatching you know my best at the time was uh 297 i did uh 285 my cleaning jerk at the time i actually pr'd my cleaning jerk during this event and i did it all in one day yeah squatting was relatively 98 percent um benching was 100 deadlifting was 90 something 95 so it was i mean i was inside 97 for all of mine so if you can play it right that's the goal well i would i would go into this thinking like nobody really wants to be pr-ing like it's just so taxing

not just physically but mentally to go in not only do you have to like stack all six lifts on top of each other but now you're also taking on like oh my god a pr like that's just you've never been there now you're just exceed and then carrie tobias just comes on and pr's three lifts in the middle of it snatches 200 pounds for the first time in her life that's unbelievable so i mean you know i would just say try not to miss any taxi movement too much so like i wouldn't recommend taking like a squat or a deadlift to like beyond one or two misses yeah you know i mean preferably i didn't miss here's the whole entire time i did it all like i said in one day the only miss i had was a final deadlift i tried 700 at the very end of this and missed it and

that was it so if. So if you can go do that, it just makes everything easy. But when you start missing, like cleaning jerks too, you can miss snatch and it doesn't kill you so bad. You miss multiple cleaning jerks, it kills me personally. I think that it depends

upon the lift a lot. Her PRing her snatch, that's very technical but you're not dealing with like super heavy weights it's not clean and jerk it's not a deadlift it's not a squat bench press same way like it's kind of the one where you're not really pulling off there you're not pulling off the ground it's not um it's it's its own movement pattern um but i think the people that are sitting somewhere in that like,500 to 1,700 range are really, like right now, that are getting fired up and putting themselves into this program are the ones that are going to really see that

being on a year-long full-body strength program of these six big lifts with the accessories and all of it built in, that you're just going to be freaking strong. You might not know where your strong point is right now. Yes. You know, you think about you only have to do like 20 pounds of lift to make a massive 120-pound increase. You do 30, you got 180, 40, 240. You know, so like, and you got a year to do that. Yeah. You know, depending on who you are, you can make some massive improvements.

Yeah. Most people that are sitting in that probably 1,500 range for guys, that's like you've been lifting weights a decent amount of time, but there's still just tons of room in there for you to get significantly better. I mean, that number specifically is like just says I'm good, but there's a big ramp. There's a lot of just learning and time to be under the barbell. If I'm you, I'm going to choose deadlift last because of all the movements in the world,

you can get more kilos out of pure motion from that one lift or pounds from that one lift to any other lift. I think when we did our deadlift episode, I told a story about at the time my deadlift was 720 or 730, and I was able to pull out an 800 deadlift. It was a massive jump, simply because I did 700, then 750, which was a PR. So I was considering doing 770, trying to get another little PR, but 800 took me to my first 2300 total. So I was able to grind it because there's got to go reason to grind it so yeah so

hold it so if you like you know if you're 50 pounds short hold you know yeah hold the deadlift to finish you off keep the technical lifts early right technical is hard i think going into the squat fresh and then going into the the most technical technical movement snatching yeah comes next for me and then you get a little I would do a little break where I would bench press next, just have a little break after squatting and snatching where I kind of give my legs a rest. Then I would clean, then I would jerk, and then I would deadlift fast. I like this.

I like this strategy. I went through it, like, mainly because I'm a purist. I did snatch, clean and jerk, squat, but it's deadlift. But, you know, I think if I had it to – I would definitely save deadlift for last. But I like his idea of doing squat first to get some potentiation for the snatch and just to get my CNX primed and ready to go. With the bench before jerk, maybe. It depends on who you are.

If you have the tendency like get out of position, I might save dead on bench after the jerk. Yeah. But if, you know, if you have great mobility, it wouldn't be such a bad idea. So it just depends on who you are. Yeah. You got to get the most out of the big lifts. Right.

In my case especially, like between my out of the six lifts, which is a third of the movements. Right. I got like 45 45 of my score something like that so like disproportionately the squat and dead they're going to pull you ahead so if you do your squat when you're fresh you get a big number then you then you you know with the deadlift at the very end that you you don't have to save yourself for any other movement you can just go all out like the best out of both and i think that those are the people that have

never been on like a full year- long strength program that's designed specifically for this thing are really going to show up that weekend after like getting their body fully healthy, fully recovered. And they go into the weekend and it's like, Oh shit, I'm strong. Like we haven't done the squat cycle specifically since, you know,

they very first started the first eight weeks, but all of a sudden they're still really strong at the end because they've been just the amount of volume that they've been putting in on the squats, front squats, like they're going to be incredibly strong, and they probably haven't tested their back squat in, you know, eight months. No, but they will still continue to do the squat, you know, at an intensity high enough to either keep it

or hopefully continue to get a little bit stronger. You know, I don't want, like, you know know them to pr the squat and that's all they get you know the goal if you're you know do it strategically is that you get better more efficient at the movement and so you're still going to get extra pr at the end even if who knows even maybe during the cycle we find a time that you know squatting is okay go a little bit heavier yeah upr again you know it depends it's a year's a long time and like it depends on how new you are if you're super new to the program i mean you can expect massive yeah if you're super new to like strength training in general you can expect massive jumps and those jumps are really important a guy we have a guy in there right now that sent his videos. He only snatched 145. Right. But I think he pulled like 600. Oh, yeah.

Squatted five. Just massive power lifter. Yeah. I think he cleaned like 275, but it was just upright row to catch stiff arms, wrists. It was hilarious, but he got there. Hopefully we can help him get better. Yeah, we're definitely going to help him get better. That guy might have a lot to gain just on the limbic lifts.

If we get him moving a little bit better. Snatching 200 pounds for a dude is not that hard. So if we can get him moving, especially with a 600-pound deadlift, so that's 60 pounds. So boom, he gets a massive increase right there. Yeah, I'm not sure if that's a mobility issue or what, but he easily should be able to add 100 pounds to that movement with minimal practice.

Yeah, easily. Experience issue. Just doing the lifts over and over and over again. We get him doing some overhead squats and front squats. It feels comfortable in those positions. Now it's easy to just go ahead and throw in the lifts. Yeah, all the additional things that go into it. What should people be eating in that last month?

I mean, we've got to get people healthy. It's been a long year of training for them. Eating and, I would say, sleep. Yeah. That would be the two keys is, like, you know, let's recover during this whole tapering process. And, yeah, let's get the calories in. You know, I mean, I'm always, even for my athletes, I'm going to be about balance. I'm never going to choose a side.

Like, you know, I'm all good with people doing keto, whatever you want to do. Yeah. But for my athletes, I suggest a good balance. You know, get your protein, get your carbs, get your fats. And so just choose wise sources. The main thing is get enough calories in to recover from your work. That would be the key. Like, don't short, you know, this is not the time for calorie deficits.

Yeah, this should be coming off of just deadlifting APR. The last eight-week cycle is the deadlift so for the last four weeks the peaking cycle before they do the one ton weekend coming off of that deadlift cycle like they're going to be probably pretty beat up pretty tired because that's an intense cycle trying to peak your deadlift or you know hit a new one right max with the deadlift so getting some extra food and extra sleep especially that first week or two after coming after that deadlift so you can you can need it you can feel good going into the one-ton weekend. I think it's really important.

I think the most important thing is making sure you're hanging out with your friends because you will get so fired up hanging out with the right people, knowing that for the next 48 hours you're going to go lift some big weights. Nothing gets me more stoked than just knowing I'm going to go have some fun and lift some weights with my friends. I totally agree. Like the one-ton challenge, you know, if I were going to compete in it or, like, you know, set my total, try to find a one-ton challenge party.

Like throw a one-ton challenge party. That's what I would do. You know, I think one of the things I learned from Donnie Shankle, I don't know if you guys know who that is. Yeah, totally. Meathead poet. Yeah. Those are so great.

He's talking about, like, the keys to being a champion, and one of the biggest ones was a community of champions. Like, you could throw a bunch of animals in a den, and you're going to – Yeah. One of them is going to get super strong. You know what I mean? Yeah. Like, they're going to rise to the occasion.

It's so true. I think the biggest part, you know, the reason why a lot of my athletes are doing so well, it a good community yeah love each other to each other on like that video of morgan who just cleans it 412 when we're doing the show and you see hunter jumping up and down i mean like you throw people in there together and they'll push each other the environment matters so much i mean when we went down to seen us to do it like there was no way i wasn't doing it yeah it was just no chance that i was going to go and have that experience and not get there right you just like how depressing would it be it was like oh yeah we went down there and then i missed it by

five pounds or 15 what like what you did what you need to get to get your friends get them fired up you just been on a training plan for an entire year but bro that's three pounds of lift yeah what are you doing get it together right right so there's so much strategy this is the thing i love about this whole one-two challenge the most is that there's so much strategy involved which is why i like weightlifting if i have to choose you know to coach i love powerlifting but i have to choose the coach i'm choosing weightlifting because there's more strategy involved well now you add them together now this is i mean this is a coach's dream there's so many ways you can go it's like you know it's like um being a football coach on super bowl sunday you think for for the one ton weekend like how would you break it up if you had if you have two

whole days where you could do the six lifts like would you would you spread it out would you try and just smash it all together three Three lifts back to back to back? Rest a full day? Three more lifts back to back to back? How would you do it? If I'm going to do 48 hours, I'm definitely going to do the Olympic lifts first. I'm going to do snatch, clean, jerk

because it doesn't tax my CNS. Because people can max snatch, clean, jerk almost every day and they're fine. So I would do that first and then I would leave with the power lifts. Then it's just a power lifting competition. That would be the way I would do it. and then I would leave with a power lift so then it's just a power lifting competition that would be the way I would do it to play into your strengths yeah, strengths

you'd know what you needed the next day and you'd go and smash it smash it, that's what I would do no, it just depends on the person let's talk about someone who's really good at weightlifting I would probably do it like you said I would probably do squat first prime the CNS, so you're going to maximize snatch cleanings and even though you're going to get most of your everyone's going

to get most of your total from that but like if someone does 300 versus 200 on the clean and jerk it's still 100 pounds towards that total so like you know those six lifts combined to make that you know what i've really noticed with a lot of the scores that have come in i've looked at them and i've been like oh i could have done that and then their total is like 60 pounds more than mine and i'm like oh shit like all of those 10 pounds make a massive difference when you add them all together because there there may not be one like the guy that has a 600 pound deadlift 500 pound deadlift whatever it is like those are big numbers but you don't need them you get 475 is good but if you get that 500 and you just went from 2000 to 25 you're not

sitting there under a bench press or under a deadlift waiting for just magic to happen at the very end like those little 10 pound increments added up over six lifts makes a giant difference when you're sitting at 1950 or you're sitting at 2060 so yeah it would be it would be awesome to get like six different people given six different scenarios there probably be six different ways to do it well yeah we both have 2009 and none of our numbers are even remotely close oh they're close but they're all every it's up and down on who's better on you're probably the deadlifter right yeah definitely so yeah that's a big help having having short torso and long arms that makes my deadlift much

a much easier lift than than the squat say yeah you know we're all gonna have our strengths and weaknesses i like the both like i was pretty much even i was 805 805 and so i like you're the exact same number for squatting deadlift dang with knee wraps so if i add knee wraps to squats no knee wraps then i'm gonna deadlift a Dang, really? With knee wraps. So if I add knee wraps to squats, no knee wraps, then I'm going to deadlift a little bit more than I squat. Right. But they're still relatively close.

I think one thing that's really awesome people can do is getting their whole gym involved too. We've run this event when I owned my gym. We ran it and had 20, 30 people show up, and everybody's just going madness. It's just insanity. It's kind of like Max Out Friday, but even more juiced up because everybody's got six lifts to get through in two days. What a party. We've hosted events on my farm where it's like that, where one day is weightlifting, one day is powerlifting.

So we've got 1,000 people on my little farm in the middle of nowhere. You've been there. I've been there. Yeah, so we've done it up there. It's like, what is it, the old York barbell where they used to hold the York barbell picnics and people would just come and they'd lift weights and eat and drink beer. It's just the community. Unless you've experienced that, then you, if you've not experienced something like that,

then you've not experienced the barbell. Yeah, I feel like you walk away from those and you're just like what happened yeah over the last two days like that whole the whole mindset of everybody the whole attitude everyone was just like bought into this thing of right getting huge right and it's really cool when the when the gym when when we ran it in the gym i mean at the coolest thing i think that like the hallmark of a good and conditioning gym is when somebody's about to go PR, all the conversations stop. And everyone, like, slowly backs away. And that person has their own stage, like, in the middle of the gym. And everybody just lets them do their thing.

And then as soon as they make that lift, everyone cheers. There's high fives. And everyone just, like, casually gets back to work. Yeah. that lift everyone cheers there's high fives and everyone just like casually gets back to work yeah it's like the most beautiful symphony of uh we all speak strong in here we know to get the hell out of the way yeah but we don't lose our minds because we all have to go back to get to work because i got a lift coming up that's probably really important it's darn near a spiritual experience yeah go to something like that where everyone is like cheering each other on everybody's wanting each other to do the biggest lift they can possibly do.

And they're having fun and laughing and doing it. It's a whole different bargain. It's more than just working out. I hate that word personally. I feel like your gym has that every Friday when I get on Instagram and look at it. It's just a freaking fiesta in there. People throwing down. Just getting huge.

Showing what they can do. It's like every single week is a new opportunity for these guys to do something they've never done in their lives. Yeah. They come in there with that anticipation. It's a totally different feel every Friday. Yeah, when we were down there, it was like, well, are you guys going to be around tomorrow? I was like, no, we've got to head out. Doug's flying out.

It's like, oh, you're going to miss Max Out Friday? How could you? Did we change the name of the day? Yeah. Is it just Max Out Friday? We have to say that now? Yes. Every Friday, we've got to get? Yeah. Like, is it just Max Out Friday? We have to say that now? Yes. Every Friday.

We've got to get to work. Yes. It is now Max Out Friday. It's not Friday. I have my own t-shirt, Max Out Friday t-shirt. That's what I'm stoked about. I was just thinking about those t-shirts. I want one.

I don't have one. Yeah. We stopped production. We're going to have to get more of those. One Ton Weekend is going to be the name of the weekend now. Like, each time the year-long thing ends, like, well, we've got a One Ton Weekend. What are we going to do? We've got to go somewhere.

That's different than Max on Friday. We've got to go somewhere. There's going to be a gym. They're going to be throwing a party. There'll be a cookout. I'll probably just have the beer earlier in the day than everyone else. And it's going to be freaking fire. It's going to be exciting stuff.

Yeah, it'd be cool to see if you can get the One Ton Challenge and drink the most beer at the same time. That's a whole be freaking fire. Yeah. It's going to be exciting stuff. Yeah, it'd be cool to see you can get the one-ton challenge and drink the most beer at the same time. That's a whole different ballgame. Is that another program? Look, I'm trying to get the freak of the week of these people that are going out there and doing it in, like, 60 seconds. I know. That's kind of good.

So we're going to do not attempt this. You did not hear from us that we want you to drink beer in between each one. That is not something we want you doing. That reminds me of earlier today. Travis came up to me earlier today, and he goes, you know that workout where you front squat 405 for a set of eight, and then you run 400 and do four rounds? You ever done that?

And I was like, no. Can anyone do that? That's just true. Dan, John, it's a true workout. I just wish I could remember the name. When this is over, I'm going to show you guys. That's so funny. I'm pretty sure some guy from Finland came up with this.

But yeah, you front squat 405, sprint 400 meters. Sprint. Yeah. Right. And you know what? No joke. The sprint is under a certain time. This is not kidding you.

I haven't done this. I've always wanted to work towards, but, like, I don't know, man, if I have that stamina. That's incredible. I'm not worried about the 400-meter stamina. I'm never going to get there. I'm worried about the 405 or 8 for four sets. Or one.

Speaking of 400, like, Doug today here in Jamaica, like, crushed a 400-meter sprint. I didn't know. He kind of hung with the brave. Doug today here in Jamaica crushed a 400-meter sprint. I didn't know. He kind of hung with Brave. Doug's got wheels. Yeah. He can make it happen.

Brave has wheels too, unfortunately. What a great nickname. That dude has a 46-second 400-meter. I quit. That's fast as fuck. That's really, really fast. Have you ever timed yours? I've done sub one minute, but in the 40s is ridiculous. Yeah, that's just.

I want to say my fastest one ever was like a 105. When he said 46, I was like, I don't even deserve to be on this track with you. No. Man, I've never run a 400. I mean. You look good up against Johan today. That's right. In my jog.

It was my first sprint. That's a PR. Post-surgery PR. Post-surgery PR. We all raced against Johan Blake. Me and Travis did it in a big group, and Anders did it. Just him and Johan Blake, the fastest man in the world. That's a GF for talking smack on Instagram too much.

Well, you started 45 meters out. He started 60 meters deep, and did he catch you right at the end? The first one I went, I ran 50, and he ran 60, and he smashed me. And then I ran 45, and he ran 60, and that one was. That was a little bit closer. 4-1 and 4-3. I was like, oh, man. It was getting better, and Doug was like, no, they just gave him worse.

No, it was 6-1 and 6-3. Yeah, 6-1. Yeah, not 4-1. I'm going to the NFL. Dude, we're going to wrap up this fun One Ton Challenge season here. What are you most excited about when it comes to just watching this thing, watching a whole year of people just getting to work, lifting the big six? I'm the most excited to see people improve, you know,

and see people reach their goals. You know, people have worked a whole year. Yeah. You know, they've used our plan and, like, you know, helping people reach their goals and dreams. It's always the fun part've used our plan and, like, you know, helping people reach their goals and dreams. It's always the fun part, you know. Yeah. Whether it's, you know, Hunter going up there and, you know, making the Olympics or these guys reaching their goals.

That's why everyone coaches. I hope. Yeah. If it's not, then maybe you shouldn't be coaching. But, like, that's what I'm excited about. I want to see people smiling. Don't you guys agree? Yeah.

Like, when you see someone actually do something that you've given them and then they reach that goal and then that smile on their face, it's such a feeling of accomplishment for the coach. Yeah. The uncontrollable smile after something cool happens, that's like the one. Yeah. But they don't know what they're going to do because they never actually thought they'd get there and then they do it

and then they freak out for a little bit. Yeah. I don't know what to do with my hands because they never actually thought they'd get there and then they do it and then they freak out for a little bit yeah i don't know what to do with my hands don't worry about them just go scream and high five your friends and do it all queen of that she'll be jumping up and down yeah yeah never know girls have the best reactions yeah that's why they're so much more fun to watch live i know so happy when that girl carrie hit it she had the best it's like three prs and she just smashed it and I was like yeah, she was crazy after every single one. They get so excited. Nathan's just gonna give you a bar slam and kind of a ride. That's all you get from him. He's back to normal.

Yeah, but Morgan just slams the shit out of 600 pounds or whatever it is and breaks the floor in half. He does. They really pride themselves on good bar slams. Yeah, a little attitude. What are you stoked on the most?

Tell me, Doug. Dude, after watching the athletes do the program for a full year and hitting PR, I'm excited that we're going to do some live events here in the future where we can actually be in the same room and watch. A lot of these people we don't know in person. We'll only know them through online. And then we'll be able to see them in person, see them PR, tell them, tell them great job, you know, get some thank yous, hug it out, and it'll be dope. The live events are going to be the best.

Yeah, hear their stories of the year, their struggles, how they overcame them. That's the stuff people don't talk about. It's way more than just lifting the weight. Yeah. A year long, they're going to run across challenges in their life, you know, in the gym. Yeah. And then they've overcome those challenges made it to the end and set this pr it's huge yeah i uh think i'm most excited about man when it comes

to like watching athletes just be strong hit prs hit their goals it's the coolest thing in the world right and then personally like i feel like i've coached so many people, done so many things in the gym, had so many experiences, and all of them just kind of always come back to these six lifts. Like, I tried to run away from them for a little while when I was, like, kind of injured. And then now it's just, like, I'm back in the gym snatching, clean and jerking myself, like, getting back into lots of heavy barbell movements. My body feels good. Like, I feel strong again. And it's just like no matter where I go, no matter where this road of strength conditioning takes me, I always end up back to these six lifts.

And, man, if other people can love them as much as I do and we do, fuck, we're doing it. We're living the life we all want to do, talking to the people that we want to talk to. Like the fitness world. I wrote the other day that I was checking out of fitness because it's just like so broad and so just I don't want to do fitness. I want people to be strong. And if we're going to create a program that defines strong,

I think this is a pretty good one. And we got the strongest weightlifting coach with the best athletes, the strongest coaches coming in. We've got nutritionists that are all in this one ton club have done the challenge in the past we've just really aligned the team with all the people that have bought into this exact same one ton challenge let's get people strong these six lifts are the one that matter and yeah there's a whole world of fitness but we don't care about that like if you want to get strong we have a place and we've got a number and if you get there you've lived a life under a barbell and those are the people that you want to get strong, we have a place. And we've got a number. And if you get there, you've lived a life under a barbell.

And those are the people that we want to surround ourselves with. So if you love lifting weights and you want to be strong, let's do it. All right. Get into the one-ton-challenge.com. There's a leaderboard over there. We've got a super cool little starter kit that's got all kinds of fun information, the history. And tell them about the launch. Tell them about the program and where they can find it. Yeah, you just missed the starter kit that's got all kinds of fun information the history and uh tell them about the launch tell them about the the program and where they can find it yeah you just missed the

starter kit um that's at the one ton challenge.com backslash kit if you want to check that out uh the launch by the time this episode comes out even though we're recording this before the launch uh this episode will come out after the launch the launch probably just happened a week or two ago we will be launching this multiple times every year so uh just you know go get the the starter kit and or get on the leaderboard and then you'll be on the email list that way when the next launch comes out you'll be notified and you can hop on then you can only sign up a couple times a year like i said like you can't just sign up at any time so um when the launch opens up there's only so many spots available it's a it's a program where everybody gets coached so it's not just

delivering programs through the Internet, which is infinitely scalable. We can take as many people as want to do it. But you're getting coached, so only so many people can do it. So when you see it, sign up right away, and we'll help you get you damn strong. Hell, yeah. We're going to be doing a bunch of live events coming up as well.

We were already booked for the CrossFit Games 2019. We're going to be working with LifeAid, FitAid. They're releasing a bunch of new products. We're releasing a brand-new program. We're releasing a brand new program. We get along really well with them. So come hang out with us at the CrossFit Games. We're also scheduled to be hanging out at Olympia and the Arnold this year. So tons more dates coming to you.

And then, as Doug mentioned earlier, we're going to be going on tour, bringing this thing to the gyms, getting people strong, bringing subject matter experts in, bringing MASH along with us to teach everybody how to get as strong as possible. Exciting. So we'll be breaking the lifts down, teaching them and of course, because we want you to be strong and express some strength, we're going to be doing the lifts, getting you into the

One Tongue Club live, validating all the scores. It's going to be a blast. So stay tuned and man, this is just this season is really just like the beginning of the future of strong people. Awesome. We'll see you guys. Thanks, guys.

That is a wrap, friends. This has been a killer nine-episode season. The One Ton Challenge training plan is launched. Every athlete in there has been crushing it. The amount of weight getting lifted, the technique, everything on the first eight-week squat cycle for the One Ton Challenge has been nothing short of epic. And I love seeing the videos. I love the conversations happening in our private Facebook group.

Everything is good. Life is good. And the One Ton Challenge Live is happening August 2nd, 5 to 7 p.m. at the FitAid Beer Gardening, presented by LifeAid. Make sure you get over to LifeAidBevCo.com forward slash shrug, saving $20 on a case of 48 or text 474747 to text shrugged to 474747 to save $20 on a case of 48. And then our good friends over at Whoop Supply and some athletes and some baller ass recovery devices get to whoop.com use the coupon code shrugged save 30 on a 12 or 18 month membership

we will see you guys on wednesday