July 25, 2026

Power Through Every Position

I walked into the ARC energized and left feeling a little closer to where I am trying to go.

Today’s session brought together several different pieces of strongman preparation: moving weight from the floor, producing power through the hips and legs, loading a dumbbell to the shoulder, and carrying increasingly heavy implements across the floor.

No single movement had to carry the entire story. This was about building strength through several positions and asking that strength to keep working as the session progressed.

I began the main work with cleans to the front rack, gradually moving from 45 pounds to a 135-pound single. The clean to front rack takes the bar from the floor and finishes with it supported across the front of the shoulders. For me, it is useful both as an explosive movement and as practice becoming more comfortable receiving weight at the front of the body.

The final two clean sets—115 pounds for two repetitions and 135 pounds for one—were completed without a belt or wrist wraps. Both remained controlled, with the 135-pound single recorded at RPE 6.

From there, I moved into the Ground Base Jammer Triple Extension Drive. The long name describes a fairly direct purpose: driving through the ankles, knees, and hips together to generate force into the jammer arms. It gives me another way to develop the leg and hip extension that carries into strongman events without simply repeating another barbell lift.

The Single Dumbbell to Shoulder work climbed through 60, 70, and 80 pounds before finishing with a continuous one-minute competition-preparation cycle. The first 20 seconds used the 70-pound dumbbell, followed by 40 seconds with the 80-pound dumbbell.

This movement starts with the dumbbell on the floor and ends with it controlled at the shoulder. It requires more than arm strength. The legs, hips, torso, grip, and upper body all have to contribute while I repeatedly bring an awkward object from the ground into a stable position.

That full minute also became the focus of a separate video from today’s session. It deserves the uninterrupted view. Event preparation is not only about showing the cleanest repetition; it is about seeing how the movement changes as the seconds continue to move.

Loaded carries followed.

The Farmer’s Carry reached a pair of 100-pound dumbbells for 50 feet. The Zercher Carry then moved from 135 pounds for 30 feet to 205 pounds for 50 feet. In a Zercher carry, the bar rests in the crooks of the elbows rather than in the hands or across the back. It is uncomfortable in a very specific and educational way, demanding that the upper back, trunk, arms, and legs cooperate while the weight tries to pull everything forward.

The 205-pound carry was the heaviest work of the session and reached RPE 8. It was not a declaration that anything had been completed. It was simply another meaningful number moved across the floor—and another reference point for the strength I am continuing to build.

Cable backward walks closed the session, finishing with 55 pounds for 90 seconds at RPE 8. By then, the work had traveled from explosive cleans to sustained leg drive, repeated dumbbell loading, heavy carries, and resisted backward movement.

That is the kind of session I need.

I am not trying to manufacture a dramatic turning point every time I train. Some days are valuable because several pieces quietly become stronger together. Today, the bar moved, the dumbbell moved, the carries got heavier, and I left prepared to continue.

A little closer to my goals. Ready for what comes next.

Discipline. Power. Rise.

Workout Log

Exercise	Set	Weight / Settings	Reps / Time	RPE
Elliptical Cross Trainer	A	BW	7 minutes
Serratus Wall Slide	A	BW	8	1
Bodyweight Box Squat	A	BW	8	1
Clean to Front Rack	A	45 lb	5	2
Clean to Front Rack	B	75 lb	3	3
Clean to Front Rack	C	95 lb	2	4
Clean to Front Rack	D	115 lb	2	5
Clean to Front Rack	E	135 lb	1	6
Ground Base Jammer Triple Extension Drive	A	15 lb/side	5	2
Ground Base Jammer Triple Extension Drive	B	25 lb/side	5	3
Ground Base Jammer Triple Extension Drive	C	25 lb/side	5	4
Single Dumbbell to Shoulder	A	60 lb	3	4
Single Dumbbell to Shoulder	B	70 lb	2	5
Single Dumbbell to Shoulder	C	80 lb	2	6
Single Dumbbell to Shoulder	D	70 lb	7 in 20 sec.	7
Single Dumbbell to Shoulder	E	80 lb	8 in 40 sec.	8.5
Farmer’s Carry	A	80s	30 ft	4
Farmer’s Carry	B	100s	50 ft	5
Zercher Carry	A	135 lb	30 ft	5
Zercher Carry	B	205 lb	50 ft	8
Cable Backward Walk	A	45 lb	60 sec.	5
Cable Backward Walk	B	55 lb	90 sec.	8