If we feel as though our identity is dependent on the outcome then there is no way that we can perform at our best.

If your happiness is dependent on accomplishing certain goals, what happens if and when life intervenes? What if you’re plans are snubbed out? If outside events that are completely out of your control interfere? What if you were to achieve everything that you set out to accomplish and more, only to find out that nobody cares? That nobody gives a shit about what you have done with your life? That’s the problem with letting your happiness be dictated by the things that you can’t control. By choosing to focus on the outcome instead of the process- the process being that which is in our control.

You see, it’s a pretty insane risk to hedge your life on the uncontrollable.

If an artist focuses on the public’s opinions more than pouring their heart and soul into what they love than they will never truly express themselves or perform at the level that they are capable of. Yet if they put every ounce of their soul into what it is that they love doing and disregard the thoughts of others they will surely find some level of fulfillment in their work that allows them to continue to pursue the optimal expression of what it is that they are after.

The goal then should not be to win, it should be to give your absolute best effort regardless of the outcome. The goal shouldn’t be to be the most known individual in your field, it should be to do what you believe to be the best work that you possibly can. The goal shouldn’t be to be the most loved individual, but to love and care for others in a way that you only truly can. The goal shouldn’t be to be someone else, it should be to focus on being the best version of yourself that you can be in every single moment of everyday.

This isn’t a call to give up on your goals. This is a call to focus on what you can control in the pursuit of your goals; your effort, consistency, attention to detail, attitude, commitment, etc. This is a call to fall in love with the process. Because in the process of becoming who we are meant to become we can find the opportunity to develop all the necessary skills and traits to accomplish any goal that we have in life.

By developing a love for the process, for the actions that we must take and the habits and characteristics that are essential to our development as human beings we can begin to develop the sort of resiliency that we need in order to live a life full of our optimal expression as human beings.

Live life boldly and love the process.



Day 1:

A) Front Squat: Build to a heavy 6RM

B) Good Morning: 3 x 7 @ 75% of 1RM or 7.5/10 RPE

C) 5 Rounds for Quality

I) 10 Dumbbell Romanian Deadlift: Heavy

II) 20m Dumbbell Walking Lunges: Heavy Grinder

III) 10 Goblet Squats: Heavy

Day 2

A) EMOM 10

Odd) Strict Press: 6 Reps @ RPE 8

A2) Strict Pull-up: 6 Reps @ RPE 8

B1) Incline Bench Press: 3 x 8 @ Rpe 8/10

B2) Bent Over Barbell Row: 3 x 8 @ Rpe 8/10

C) 3 rounds of:


10 Dumbbell Push Press: 22.5kg/15kg

10 Box Jumps: 32/24

Dumbbell Thrusters: 22.5kg/15kg

Rest 3 minutes and repeat

Day 3

A) Power Clean: Build to a 5RM

B1) Front Foot Elevated Split Squat: 3 x 8 @ 8/10rpe

B2) Stagger Stance Dumbbell Romanian Deadlift- 3×8 @ 8/10rpe

C) 6 Rounds for time:

I) 50m Farmers Carry: 1/2 Body Weight in Each Hand or Heavy

II) 10 Deadlifts- @ 8/10rpe

III) 10 Bar Facing Burpees