 Welcome back to the School of Cascades with Tim and Jaco to celebrate another month's worth of graduates and we have had a lot of them. Before we start doing graduates, I've got to tell you something, I don't know if it's the right time but I'm massively overwhelmed. There's too much good stuff going on, I can't keep up, I'm feeling a little bit overwhelmed. There is a lot going on in a failure and I've been feeling the same thing and been working behind the scenes on a little solution for you and actually, two solutions for you and I think you're going to love them. Who's that? That's Tim 2.0. Is he better than me? Well, let's just say we've been trying to tweak things a little bit. Notice that you boys have been getting a bit slack. Me and 2.0 over there are here to give you a kick up your arse. Crikey a kidney. He's maybe gone a little bit too far although I do love his trainers. What's yours like? I'm a little bit worried actually about him. I'm here to party. Show me some graduates. Okay, well, roll the tape. Crikey, you've got your work cut out haven't you? I've got a question actually. If that's Tim and 2.0, what does that make me? My question is, are they here? I'm worried about this. Which one are you? I don't know, let's get this done before you get into it. They said, Jako 2.0 said roll the tape, didn't they? Let's get us up on screen, Jako. Here we are. Right, so we have a whole host of this month, a variety, let's say, of various movements and graduations. Full graduations, little steps graduations, we've got lower body. We've got it all. We're kicking off with... A smorgasbord. I think it's a Scandinavian word for a platter. A smorgasbord. A sharing platter. Cheese, meats, you know. So we have got now... This isn't the school of castellans rig, I don't think. I've not got one of those. Fortunately, it looks like it's just tied together with string here. Anyway, I love this. Jako, when I saw this one, I loved it when people just put a scaffolding rig in the background. This is proper background. Yeah, this is serious. Alright, let's get going. John Root. You've got John Root. Bar muscle up. And his scaffolding. That's hard with a fat bar as well. And jeans. Ooh! I thought he was going to skin the cat at one point. Yeah, I wonder if he's got a bar full over. Pause. So, what I loved so about was the message he sent through. He was like, super pumped. First time he's got over the bar and he went, I know I need to like... I guess he said something, something on lines. I know I need to work on my form or how smooth it is. But he gets the point of shoulders symmetrical. He's got over the bar for the first time. That's something to celebrate. Whether he hitches his knees up, whether he drives with his hip or not, whether he wants to, you know, whether he wants to change and make it sort of smoother or cleaner. I almost don't even like that word, but that's just a personal thing. But whether he wants to or not, that's then becomes... Strict. Strict is a good word to use. He's using a little hip drive towards the bias. His hips go towards the bar through actual driving off. We've talked a lot about this in muscle ups and go, move the way you want to move. A crossfit muscle up is not wrong, but as long as you know what the purpose of a crossfit muscle up is versus a strict muscle up. So you can choose how you want to move. That is entirely your choice. The only thing that I would say on this, I think I mentioned in the last month as well, is learn the way preferably that you want to practice because it is hard to change the existing movement pattern. Meet, Jack and I both learn with a bit of a knee tuck to start off with. And then trying to muscle up without a knee tuck when you've ingrained it is pretty difficult. And let's give John a little bit on this. Going from a bar like that and doing it like a thick bar like that and then doing it on a normal sort of size pull-up bar is way more difficult than what he's doing. So it's a hot job. Next one. Felix, handstand. For days. Got a push-up coming. For handstand hold. This is his first, yeah. Look at that. We talk about being, when you're proud of the movement you can do. Breathing well. Good control. Windy as well. That makes a difference. And adjust the amount of time the amount of time he's holding that for. And you know, pretty good. Like you can't like, you mean, line-wise you've got to be happy with that. Yeah, that's good. I think, well done. Good work, Felix. Right, next up. Got a little sneak preview, Jack. Owen, he's back. Yeah, he's come back from his holiday after doing a human flag with his kids and came to the social on Saturday school casting. It's live and I thought, I'm going to win it. What is this? I don't know. I don't know what's coming. And now I do. Superman push-ups. Boom. Strong guy. Look at that little bit of the pop. Nearly. He goes off the flipping screen. I love those for a little bit of, actually can be, yes, you can take a great photo. If we pause one for him. As he's in midair. There you go. On the screen. There we go. There's your pause. There's your picture. For a cool picture and something a little bit of sound better. Actually, great work as an explosive magic exercise for if you're going to prep yourself or prime yourself for a heavy or hard pushing session later in the later in the year. Top job, Owen. Good work, mate. Very smooth. KZ2K. Look at this girl. KZ is an absolute legend. We'll just flag anywhere. Anywhere, everywhere. Follow on Instagram. At a festival. Maybe at a drink. Yeah. At a flag. Good work. We're seriously the difference there of, well, come to remember she came from London. We did one of the first works. We did one of the first London ones. We did. So I've been following her progress for quite some time. And a nice little example there to show the amount of time, the difference between a single leg position like a flag in the fall. It looked like she could almost hold all day with that single leg. Look at that bit of rotation as well. We're going to some artistic flair. A little bit of hand position wise. Ah. Yes. Okay. Hi. From a little bit, from a, came to Marbella last year. So smooth. As you can see, can tell from the location. Here's the climber. Yeah. And he, and he, and they came to the Marbella workshop. The first one that we did out in Marbella at Mike's gym. The space, there's only six spaces we sold on the weekend actually. Someone in New Zealand with him. Amazing. I think there's only six spaces left. By the time this goes out there might even be less. But if you do want to get on it's super smooth on that one though. Loved it. Real nice. He's got the control. And that was impossible for him. Just because he was good at climbing he just literally, the false grip and some of the shoulder mobility stuff needed to be changed for him. So Dan, aka Beans. Coach Dan. Look at this. One, three, nine. Working on his pull-ups. And strong. This was, I think a PR or PB on total number of pull-ups and the quality and symmetrical of them as well. He took him through some, he was at the social as well this year. Make sure you look out for the social for 2020. It's going to be massive. And he was actually a legend on the day helping out with timing for some of the challenges that we did. But he also was helping him with some of the bar muscle progressions. And I said to him afterwards, yeah, his pull-up was feeling good. It looked strong and it was actually very easy to support him and spot him through a full bar muscle. The celebration is also one to... Yeah. The flex. Lauren. Again, came to a workshop in Birmingham. Yeah. So I remember the same with Halliwell. Yeah. The aka Spice Girl. Bodyweight. So she said she was really proud of clearing up that bodyweight squat which is for her. Yeah, yeah. We like, often people take these for granted in terms of bodyweight squat. But honestly, I've screened so many athletes over the years. Hundreds. And the few people that actually can do a really nice well-controlled bodyweight squat. I think it really is something which people strive for and should celebrate because it shows a continuation and maintenance of functional lower limb which is going to support you through whatever it is you want to do. So these are something like... You go ask the squat. But there's a lot of people who will get nowhere near that quality of movement because they're all jacked up and tight. We should definitely be prioritising these fundamental movements. You see that smile? Martin. Now, yes. This guy, Martin, came to a strength and play workshop in rather than years ago. Being coached by Georgie as well. Amazing work. Been working on this one for a while. And getting that muscle up in the bench. Absolutely brilliant. But apparently, what didn't know he was going to do one and then did two. Yes. So Georgie would have been... She'd been in our seminar. She'd been in our workshop and she was hopefully going to be working more closely with us. And one of her clients, Martin, who she said they'd been working on muscle ups and then weren't planning on actually doing any attempts at the full thing on this session but just things felt good. So I thought they'd have a go and then literally, they loved the celebration. You know, when she's coached him to do something he thought was impossible. And he did it that day. Oh, obviously, they obviously did some degree to attempt it. Georgie's absolutely buzzing for him. And that's when... Nice, Martin. It's a beautiful thing, seeing somebody coach some people. Yes. Getting. Redefining impossible and the high-fives. Safe. Good boy. Right, this is going to look good. It's got a human flag coming up. For James. Change on the background. Make sure that's set. Oh, yeah. Strong. Nice, looking stable. Now. Checking out what's going on in the gym. Boy walking past. You'd think he would... that guy would have stopped to give you some... He's pleased. He's happy with that. He wanted some high-fives from that guy walking past. Congratulate yourself on that one. Nothing else to add. Top job. Stuart, virtual class to remember. He worked on his muscle-ups. Oh, nice. Get yourself up. Working on bar previously. And then just all the strength work he'd done from the bar, muscle up, into the ring, once he'd sorted out his... his full-script position. So all about the full-script. There's a bit of strength in that full-script. You have more confidence of hanging lower positions and you can clean that up a little bit. But it's looking real good. If your ring starts doing a movement pattern in that one, then it's just a matter of strength. Once you know what shape you've got to make, it becomes much, much easier. Now through this one in there, Tim, because this came off the back of, and I believe you had a little... You were playing around with your tiger bend and you did your little video analysis of yourself on it. He'd been struggling with this. Watch that video. Have you just said what it was that you were working on your tiger bend? And then he thought he'd take it up a few minutes. Went straight onto the parallel bars and watched this. If you've been... It's actually a class where he was buzzing. All he'd done is watched the feedback you were giving yourself effectively was what he needed and the strength to get out of that real nice. There's a couple... I've done four arms stands on parallel bars before. I don't do it a lot because the risk goes up a little bit. But what's nice about them is you can see how much control because you can get a little bit lower to the ground. Like you actually, the hard bit is, oh, Jack, I butchered it. The hard bit is that you've got to really be accurate with the other position. You've got to hit the right line. Otherwise, you're going off. But what's nice is you can get nice, head down quite low, get close to the bars because you're deeper, but it's a stable in your transition because you're in a nice form of shoulder stand. Yeah. Yeah, I was giving the Cajunas a little bit of a stroll out there on the bars and always it's using the weight to keep them stable as well. So yeah, nice work, right? It's firmly in mind possible box. You can do that. He's got some rep too. Crikey. Showing off now. Beautiful. So again, we talk about strength and abundance. You've got to have the strength to get that press out. You've got to have the strength to make up. Legend. Wait for the celebration as well. It's got a nice pushing that shoulder elevation. And then it's just working on improving. Now they're off. Now. I could it. Sure. There was a nice celebration on that one. Let's watch this in reverse quickly. A nice line. Yeah. That's a matter of time. Good shoulder flex. Exactly. And so it's a matter of time of just literally the moment the corrections aren't small enough or easy. Fo bar muscle up. Always point those out because you have to because otherwise people don't know. People don't know. Otherwise you get false sense. Yeah, like we did. Beautiful little smooth through there on the muscle ups. I can know. It's just remember you've got that little gap in between the bars. It does make it a little more like the rings. But if that's your gym and that's what you want to do, you just crack off. It's like a hybrid between the ring and the bar muscle up. Exactly. And didn't you'll see what happens with it. Show me. Roll the tape. Look at that. We don't do a lot of handstand walking. It's good fun. Great for you to feel working on that elevation. What we do like to work on is we do like that. Handstand push it. Brilliant. He wasn't expecting it. He wasn't expecting it. He actually got it out. So again, talk about strength. You must have had the strength and it was actually like controlling the balance that was actually the technology of that. But it starts to think about something else. All of a sudden it's a body surprise. Rather than if you've been trying to do a handstand push it, would it have been successful? We don't know. Just turn it out. There's a philosophical question there. Robbie B. Retro Robbie B. The legend from the virtual classroom. Been working on his back lever. Oops. Nice. He looks like he means business. Good ceiling tiles. We look like the ceiling tiles on our gyms though. Squeeze squeeze squeeze squeeze. Good work Robbie. And then. Yes. That is the one. That is the one. You can't help it. On that Tiger Man video I was just editing it and I was like, what are you thinking? He looked like he's going to go with the Ali-Vee energy. I can't do that. I'll see my virtual classes up. Paul, online coach. Yes, he's been working with Seth. Well, a nice little rig in the back garden there. Great little setup. I know. I can feel it's going to be a muscle up. Yeah. Boom. It's a nice little position to be able to go into a proper deep straight bar. This is a nice little point there actually. We talked about, you know the how you can pull in a muscle up? The less hard you have to work in the transition because it's easier. Yeah. So we asked him because the speed of pull. So this one for Paul is a work on it. It's just a pull like work on that explosive pull because he does a good job. You're watching me coming up here sort of running out of speed a little bit more stress on the shoulder and also makes you have to work hard to get out of the dip. But it's bang on a muscle up. Good job. And you've obviously got options there to start to work on pulling a little bit higher and you can decide whether you want to keep that knee tuck in or not or you want to keep the leg straight. It's all part of the process. We learned the same way. You just choose how you want to move. But we celebrate those because it's a big moment when you get able to bar for the first time. It's a top job. Can you imagine we can see in front on that position there he's working hard to get into that. But if he hasn't got the shoulder range of motion there, he would have to pull even higher. I wonder if he does like what I do and do a bit of watering in between sets. I do that. He took his crocs off. He don't leave the crocs off. Have he? He's been coached by Seth. He likes to pair crocs as well. He'll kill me for sitting like this. Coach, Seth does have spaces available for those that want to join him for some one-on-one online coaching and programming. He has some awesome results from online coaching clients. It's definitely worth thinking about. There's one more. Just one impossible read fight. I think Seth tapes us 18 seconds. Can you get that? Do you want to check with the camera? Yes. At the social. We had some world record last year. Yes. We have a lot of sides near Dambidele with my wife. We have a number of connections. I don't know where Chancellor Venue is. East Europe. America. Where is Dracula from? Chancellor Venue. Why Dracula is America? Because America adopted Dracula. Pennsylvania is America, Pennsylvania. Yeah, that's right. They sound very similar. Yeah. Is it a country or is it a it's a country? Transylvania that one up on the map. Anyway, let's let's probably got great Dracula tourism opportunities, actually So what Yeah, but this was but that was good stuff people like that to me Tim I'll I want to just prep because I'm you I want to big it up in that your Tim spent probably five minutes with him And he'd never done a ring muscle up before You just worked on the things that we always talk about like a nice false grip and comped with the rings on Can I actually pull thunder chest can we do a deep in dip and then two minutes later after going through those put Them together and what do you got? Your first ring muscle up look at that and I clap from the audience as well Good crowd there. Look at their people. It's great. That's great. It brings like brings about good memories That was actually a second because he'd done the first one and then I said Jack I'd get the camera And just bash that little but he was absolutely chuffed with that one I didn't give you a little bit of feedback after this didn't see about just Trust in the process doing the work. Yeah following the guides in there and just be a put in the working It shows you I say always say the ring was was really good one to a good example of it of if you have the strength In pulling and push in we can give you or somebody a coach can give you the technique to be able to do something He didn't think you were able to do if you haven't got the strength and Just like think that there's this magic bullet that this little technique You know this little tip that you haven't got if you can't pull high enough on those rings You can't do a deep ring dip. You're not gonna be able to do a ring muscle So he's come to the table clearly with enough pulling and dip strength to be able to do that and so that's Take that just as that's take it more as an encouragement that work on your pull-ups work on your dips Make give make sure that the strength element is not a problem And then the the technique and the transition and those types things for that and take care of itself a little bit Help from a coach. So that's it. We better go and find out what 2.0 doing. Whoo. Yeah Some manners Yours needs to stop taking drugs I think Jacko 2.0 needs to be Needs to be more excited. I don't know why he's maybe to be honest He sounded like he's from Pennsylvania some dodgy American accent That's it from the graduates guys massive congratulations and thank you for sending them into as if you are have you made it to this point? 22 minutes in from the graduation well done well done You've probably got the best of the bansett towards the end but send us your graduation videos We love to celebrate and share everybody else It's not just about us making us feel good It's about making the whole community feel good because you guys are inspiring and motivating to everyone else as well So let's share some graduation love. Yeah, any questions need any help anything like that You know where to find those best places probably on Instagram, but also here on YouTube and We look forward to hearing from you helping you along your journey to redefine your own impossible Tim Till next week. Well, we're gonna go and get your necklace out so we can have a chance of various I am when we don't not then