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Day 214 of 360 4 rounds of:   4 Sled drag (20yd. each @ 1/3 BW) 8 Single kettlebell back squat @ 1/3 BW (4L, 4R) 12 Rocking chair @ 15lb. 25lb. (use bumper plate) 16 Push-up :20 sec. rest   Efficient application of ...
  Give me the choice between a good beer or a glass of wine, and I'll take beer any day. Whether at parties, BBQs, clubs, restaurants, or game nights with friends, most people can agree that beer is a drink worth drinking. According to new resea ...
The other day, a friend at the gym told me about one of their friends who recently went to the doctor complaining of low back pain. They returned with the word “yoga” written on a prescription slip.   I was stoked. More and more, yoga is ...
  Do you tower over people when standing, but look normal height when sitting? Are you all arms and legs? Then you, my friend, are not only tall, but also long-limbed. Being tall is cool. It helps with most athletic pursuits, you never need worry ab ...
Day 213 of 360 Pendlay row: 7 x 5 @ 75% of 2RM   Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 5″, it alw ...
  Please read Fit for the Holidays Challenge introduction if you haven't done so already. The challenge runs from October 8th and finishes December 24th. Each Friday, we’ll release the next week’s list of daily challenges. They& ...
This is the ninth and final part of a comprehensive handstand video series designed to bring you toward a strong and stable freestanding handstand. While this video will bring benefit to your training regardless of your current fitness or goals, ...
  Intensity is sexy, and sex sells. Heaps of sweaty, heaving bodies on the floor after yet another burn-the-house-down workout invoke feelings of admiration and respect (and more than a few likes on Instagram). There’s no denying that you show ...
Day 212 of 360   12 Turkish Get-up @ 60-70% of 1RM (3 x 2L, 2R)   Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with.   Our 2-count Turkish Get-up helps us break the movement down in ...
  An important part of any trainee's development is managing the level of exertion or stress to apply in programming workouts while maximizing the period of peak performance. This requires an understanding of the factors at play including time a ...
Day 211 of 360 Back squat:   5 x 3 @ (up to) 85% of 2RM 2 x 5 @ 70%   Rest as needed between sets. If sets of 3 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When sche ...
  If I were held at gunpoint and forced to choose one lower body exercise, I would choose the pistol (see what I did there?). The pistol squat takes balance, flexibility, mobility, and strength. It even helps with vertical explosivity when combined ...
  It’s a routine practiced every day in gyms and boxes across the land—exercisers finish a session and hustle to get in their post-workout recovery meal. For decades it’s been preached that the optimal window for post-workout calor ...
  Compression garments are worn for the purpose of improving circulation. They are often used post-surgery, but athletes wear them to speed up post-workout recovery (better blood flow = faster nutrient delivery to the muscles = faster muscle repair) ...
  Back pain and back problems are surprisingly common in our modern day and age. According to the American Chiropractic Association, low back pain is one of the most common reasons for missed work and is the single leading cause of disability around ...
  There are two choices to make when faced with society’s problems, or your own. You can sit and talk about how horrible and sad they are, or you can get about the business of doing something about them. Michael McCastle falls in the latter ca ...
  Abdominals play a significant role in athletic and functional movements that we encounter daily. The exercises presented here are some of my favorite exercises for the abs and core and to develop abdominals that are both aesthetically pleasing and ...