Ok, been talking a TON about warm ups this week and for good reason…

Warming Up is IMPORTANT.

If you’ve been following my blog for a while now, hopefully you would already know how important warming up is in regards to your ability to perform and get better results.

If you’re still doing the ol’ jog for 5 mins routine to get ready to train, then you definitely need to wake up plus make sure to pay close attention to this post.

Below I’ve got some awesome stuff for you including a NEW (but old) Throwdown + A “Battle Prep” Routine you can use today to help you start feeling and performing better both in and out of the gym.

This “Battle Prep” routine will work especially well before you hit this week’s Throwdown 😉

But, before I dig into that stuff, let’s talk about something else real quick that I feel I need to address.

A question I get all too often from people is in regards to “PRE-WORKOUT Supplements” and the funny thing about this is I got another email with this same question in it just Wednesday morning…

Here goes…

Grant: “Sup Trav

Huge fan! Have been wondering about the best preworkout supplement because I respond horribly to stimulants. Any advice?


Now, before I share with you my response, let’s go over a few important things…

You see the issue we have today is that we’re so quick to reach out for the newest and next best pre-workout supplement that claims it will jack up your whole body and prepare it for war in an instant.

I remember at my wife’s last fitness show in Montreal how there were tables upon tables with different supplement companies pushing their products in the lobby area.

Each one had their own special pre-workout supplement.  I came outta that place with a bag FULL of different pre-workout drink mixes, powders, pills and even some pre-workout chewing gum.

Seriously, pre-workout chewing gum!


In my honest opinion, I feel 99.9% of all pre-workout supplements out there are complete sh*t.

Not sure about you, but these pre-workout supp’s make me feel more shitty then ready to train and if I ever take anything pre-workout it’s usually nothing more than a small cup of black coffee.

The caffeine contained within in that is more then enough to get me going to train.

The TRUTH is, you DON’T need pre-workout supplements.

Instead of looking for the next best pre-workout supplement, look at what you’re doing PHYSICALLY before you train.

In other words, what you need is a solid pre-workout WARM UP.

Nothing is more natural and there’s ZERO stimulants needed.

So, my response to Grant’s question was this…

Me: “What are your doing for your WARM UP?”

Grant: “My warm-ups are pretty much non-exsistent”

Me: “There’s you’re PROBLEM right there…”

Before grabbing for the next best “pre-workout” supplement, instead MOVE your body.

Just get your freakin’ blood flowing.

That right there will get you in a better mood to train if anything will.

Now of course there’s a little bit more to warm ups then simply just “moving” which is what I’m going to go into next.

To help you out with this, I’m taking you through a special “Battle Prep” routine my buddy Dan Go sent me from his NEW 6 Min Superhuman System…

This right here will help make your workouts MORE Badass.

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Here’s the “Battle Prep” routine I did in Details…

#1 – Soft Tissue Work (for the fascia)

-foam roll your trouble areas or the target areas you’re going to be hitting within the session

  • Hammy’s
  • Quads
  • Glutes
  • IT Band
  • Upper Back

#2 – Neuro-Muscular Activator’s (AKA – get your blood flowing, heart pumping, and lungs working)

-Helps jack up the nervous system (your NATURAL pre-workout stimulant)

  • Jacks x 30
  • Seals x 30

#3 – Dynamic Mobility

-Get your body ready to MOVE + activate the muscles

  • Ankle Mobility from Push Up x 12
  • Hip Bridge w/ Knee Tucks x 12
  • BIG Lunge Steps x 12
  • Shoulder Push Downs x 12
  • Shoulder Dislocaters x 12

Now, after you hit that, you should feel ready to roll and Go 110% H.A.M.

To help you get prepped for war even more, here’s some more Extra Tips:

  • FOCUS on your upcoming session – visualize how you’re going to absolutely CRUSH it and Go H.A.M.
  • CRANK THE tunes (My favorites right now…  Rick Ross, 50 Cent, Sevendust, Pantera, Ice Cube and a little bit of Mudvayne (yes – a wicked mix I know)

And with that, now it’s time to CRANK this week’s Throwdown.

For this one, I only felt it was right to make a visit to the PAST…

This throwdown I did while I was in San Diego with my man Dan Go and a few other buddies.

We hit up Crossfit East Village where we cranked this out…

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After you watch all of the madness within the intro, here’s what you’ll see we did for our quick workout…

Complete As FAST As Possible:

1A) 25 Pull UpsUNBROKEN
2A) 25 Barbell Thruster @ 95#
3A) 25 Kettlebell Swing @ 54#
4A) 25 Burpee Box Jumps @ 20 inches

TIME: 7:45

And here it is TODAY, almost 2 years later…

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I’m definitely a TON stronger, faster, and more BADASS (at least I think so) then I was back then as I was able to go HEAVIER and get a FASTER time 😉

1A) 25 Pull Ups – UNBROKEN
2A) 25 Barbell Thruster @ 135#
3A) 25 Kettlebell Swing @ 70#
4A) 25 Burpee Box Jumps @ 36 inches

TIME: 7:30

I know this could be even FASTER.  I’m thinking under 6 mins is I stay on the damn bar and take less breaks.

Either way, I improve which is what I was going for.

That’s what almost 2 years of 110% H.A.M. training will do for ya 😉

Always working to improve!

So, there you go, lots for you to chew on today.

Main thing is I want to hear back from YOU on how you do with this Throwdown.

ALSO, let me know if you have any questions about WARM UPS.  I’ll be glad to help you out.

Post it all up in the comments below.

Live and Train Aggressive!

PS – For a KILLER WARM UP Resource, make sure to check out 6 Min Superhuman System.