 Ladies and gentlemen, style of mic. Here Alan Thrall, my man, my homie, he's done strongman for a long time. More recently dipped his personal toes more into powerlifting, but he kind of started in the strongman world competing, putting on meets and coaching other people. It's something I've never done. I've been blessed and lucky enough to hang out with some of the best strongmen in the world, Robert Oberst, Brian Shaw, Brian Alsru, Alan, all these really top level strongman, but I've never actually done strongman with them. Every time I've hung out with Brian Shaw and these other guys, we're more doing powerlifting type movements because that's their base and then they practice their skills. Strongman, but since I'm in this phase, trying to get shredded, trying to get leaner, trying to get healthy, trying to have a little bit more fun in my training, trying new things, that's a lot of trying fam. Don't worry, we're doing it. So if you're going to swing on your right side, you need to grab towards the head of the hammer with your right hand, right, and then your left hand goes here, okay, and when you swing, I want you to swing this head of the hammer as high as you can, and then down like that, and you'll just slide your hand down. So again, right hand is close to this, swing it on my right side, and down like that. If you want it to do your left hand, right, left hand here. Well you'll see what the workout is, but what this class is, it's a strongman conditioning class, so hopefully Mike knows that there's some conditioning in here, it's not all, but it's essentially carrying a bunch of stuff, flipping tires, kind of running back and forth. Most people will call it crossfit, it's circuit training, high intensity interval training, whatever you want to call it, but we do this class three times a week. It is, like I said, a strongman conditioning class. Some people do this as a supplement to their normal powerlifting or strength training routine, they'll use this as just conditioning for the week. Some people will do this only, they only come, they only train, you know, work out three days a week, and they come and do this class. Some people do this in preparation for a strongman conditioning, so all types of people joining the class today, but we usually do three mini workouts, and you'll see those three workouts put together today. We're getting ready for the first workout right now. How do you think Mike's going to do? I'm going to do really well, and with that said, I don't take pride on like making this class super hard and making you puke. You can take this class, I tell everyone, take this class, get out of it what you want. Like I said, some people are doing like a powerlifting routine, they just kind of coast through this class because they want to do some conditioning. Some people, like I said, only do this, so they go balls the wall, you know, everyone's doing their best here, but yeah, you don't need, it doesn't need to be a back breaking class. But Mike will do. I don't have to vomit to improve. Yeah, really. Start off with just some basic warm-ups that probably you wouldn't do at a normal gym, right, a normal gym, maybe walk on the treadmill, ride a bike for five to ten minutes here. We're doing some jogs with a loaded sled, then some rows coming back on a rope. One of my favorite movements of all time when I have turf and a sled, I often do that for a warm-up, just gets the upper back going and your lower body and your lungs a little bit doing a row with it. What do we move on from there? From there, we did our first kind of lower body kind of conditioning medley. It was a keg carry, if I'm guessing 20, 30 yards. Then we went into some sledgehammer slams, nicked myself a couple of times, messed up the parking lot. Honestly, here's top tip, top secret. I've coached a couple sledgehammer things, never really done them. I'm not part of my conditioning personally. I just don't have access to that type of stuff. I mean, I guess I do hear it untamed. I just don't use them. So we did some sledgehammer and then a weighted sandbag carry, which was way harder than I thought. I've done a lot of farmer's carries. I've done a little bit of yoke walk here and there. I've never really messed with a sandbag and that thing was only 150 pounds, felt like a billion. So we did two or three rounds of that. Then we moved on to some upper body medley conditioning strength. We did a little bit of rows, a little bit of cleans with the log and then 135 pressed with the log and then an overhead carry, which is again something I've never done. All these things feel good. They were really kicking my lungs. I'm in decent shape. I've been going pretty hard on conditioning for two to three weeks now. Obviously, I'm not world record shape, but for me, I'm going hard on the step mill. I'm doing some sprints on the salt bike. You guys see me do some sprints on the sled here, but still some of that's kicking my lungs a little bit. Then last but not least, that was it, right? Then the last piece. Then the very last medley piece was, I think, a 450 or 1,000 pound, who knows, tire flip for two reps. We went to a loaded stone, which is the first thing I've ever messed with a stone in my life. I've done some kind of sled work, like football style with a tire and things like that. I've never done a stone. It hurts my little baby forearms. I'm bleeding. I'm crying. I'm going to go cleanse them with my Phoenix tears later with Dumbledore, but for now it was a little hard. So two reps of each tire, two reps of stone, then two tire again. I think we did three rounds. Overall felt really good. Cool to get into a group atmosphere again, trained with a little bit of a team. Fun, cool group. Everybody's a slightly different levels, different strengths, different goals, but it's still cool they can all do the same movements and have a little bit of fun. So a cool thing about this class is that it's pretty entry level. We have all different, as you can see, all different types of people who do this class. There's really, I mean, there's a little bit of strength pace required, but you can be pretty much getting off the couch and you can join the class or you can be competing in a competition. There's actually one of the guys here, just one first place in the heavyweights for the last competition I hosted. One of the ladies competed at Nationals, and then there's other people who literally started doing condition and untamed strength like a couple months ago. And that was like the first thing they've done in their life that was active. So yeah, it's a good mix of people. It's kind of cool. What are some benefits for someone like implementing this into their life? Even if they're a powerlifter, whether they're a powerlifter, bodybuilder, obviously a strongman, or just someone trying to look a little bit better, trying to get a date. I think the one thing that sticks is the, a lot of the members who do this is compliance. Because it's fun, because it changes, kind of like CrossFit, it changes like nearly every workout. And there's a group here. There's an atmosphere here that people like. Some of these people just come from like, I was floating around 24 hour fitness, not doing anything. So they come to these classes and they come because they enjoy doing it. Which I think is any diet or workout program, if you're not compliant, it's not gonna work. So yeah, but I mean, like I was telling them earlier, some people do this only three days a week just as their workout. Some people are powerlifters who just do this as conditioning and they just go in the lightest group and just kind of skate by. So everyone has their own reasons for doing it, but. Get blood moving, lungs a little bit better, and maybe some range of motion you wouldn't train normally. And I'm trying to get swole as fuck. Yeah, that's not bad. All right, so when you do this, you're not gonna get like a sumo stance to where you're like wide, hands here, like this. You wanna get away from it. I suggest like a conventional deadlift stance, right? And then you lean into the tire, so you push your shoulders into it, put your chin on it, and then from here, you're just gonna push your shoulders in the tire, feet through the floor, shoulders in the tire, so you're pushing with your legs like that. Right? Little triple extension though. You got like your first toe. Yeah. You were like this. And so your knees are so wide. You went up like this, and you had to like, throw your knees in. And so now the stone's super low in your body, so you didn't get it over. But if you get here, you can get a high on your lap, high on your chest, and then you just stand up. Turn around. Get your hands straighter though. Like dig your knuckles against the stand up. Put your hands like that. Down, down, down. Dig it in like that. Straighten your arms out a little bit. There you go. Good. Next, in your lap. Nice. All the way. You're good? Yeah, come on. Get it. Nice. There you go. You've got to laugh a little more. When you do it, get your feet closer to the stone. So go ahead again. Don't take such a wide stance, because you've got to put it in your lap. All right. There you go. Dig your knuckles into the ground. There you go. Get on your lap. Good. High on your chest, and then push your hips over the platform. Yeah. There you go. Awesome. Little hard, Alan. Two flips. That was good. Good. One more. Good. Damn good tire flow. All right, next up. That rocks a little sketchy. Ladies and gentlemen, becoming a strong man. Train untamed. Sound like Mike. Check out that gym. Sacramento, if you ever want to stop by, email Alan. Check it out. If you're in the area, check out the gym. One of the coolest training facilities and one of the best gym owners I've ever been around. He's constantly here to make the gym better, make your experience better, and help you guys out. Obviously, check out his YouTube, if you guys don't already know. Untamed strength, Alan Thrall. I'm out of here. New videos Tuesday, Wednesday, Thursday, Saturday, Sunday. Be sure to like, subscribe. Turn on that notification so you don't miss a video. Check out Twitch, link in the bio, streaming four, five, six, seven times a week. Catch you guys in the next one. Sound like I'm out.