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Day 45 of 100 1)Snatch High Pull & Snatch: (X/2+1)4 2)Clean & Jerk: (X/2+1)5 3)Back Squat (X/5)5 4)Jumping Back Squats (X/3)4 Hanging leg raises (X/10)3   ...
  The 40-something crowd today is more active than ever. And I don’t mean slow strolls on the treadmill, or lifting tiny, colorful dumbbells at the neighborhood wellness center. Many quadragenarians are finding their second wind, while o ...
  The Alzheimer's Foundation of America estimates that roughly 5.1 million Americans suffer from the neurodegenerative disease, and the incidences of Alzheimer's are increasing every year. It may not be a normal part of aging, but the Alzhei ...
  A lot of men tend to agree with the statement that "things go downhill after 35." Our guts begin to sag, our muscle tone decreases, our fitness efforts don't see the same results they used to, and the list goes on. Don't get me w ...
Day 5   Set 1 Set 2 Set 3 Set 4           Push ups 1 2 3 4           Pull ...
Day 124 of 360 9 rounds of the following kettlebell complex:   7 Deadlift 5 High pull 3 Full-range high pull (Up to) 1 minute rest   Today, entire sequence is performed with one kettlebell- Heaviest 3-rep full-range high pull governs w ...
Day 44 of 100 1)Snatch: (X/1) 6 2)Clean & Jerk: (X/1+1) 6 3)Front Squat: (X/4)5 4)Behind the neck Push Press (X/3)4 5)Good Morning: (X/6)4   ...
Day 3 0f 3, Week 9 It's challenge day again. Test yourself with the following routine over 6 minutes. Every Friday, or 3rd day of this challenge, we will have a new benchmark workout for you to try.   2 reps per movement Add 2 reps to e ...
Follow along with me and two fellow RKC trainers for a kettlebell workout aimed at balance, coordination, and stability. This is a very quick circuit that will cover all your bases. It is a great option for those busy days when you really need to squeez ...
  Tiger Woods’s recent DUI arrest seems another step in a well-documented downward spiral. Kickstarted by his tumultuous divorce and the revelation of his infidelities, his mojo seemingly vanished, leading to his injury-ridden exit from ...
  Endurance sports are on the rise in the US, and few sports will test your endurance quite like the triathlon. With the unique demands of this sport, it can easily become overwhelming trying to manage the complexity and volume required by your trai ...
  When I began a piece on the psoas, I hoped to write a catchy, simplistic article about a body part with some related stretches that anyone could do. Unfortunately, the human body isn’t an assemblage of parts, as much as it is a series ...
  Military-style boot camp training programs are all the rage these days. You can't walk into a gym or fitness center without seeing a half-dozen flyers for all sorts of boot camps, each with their own unique approach to fitness through prolonge ...
Day 4   Set 1 Set 2 Set 3 Set 4           Push ups 1 2 3 4           Pull ...
Day 123 of 360 Front squat:   1 x 5 @ 80% of 2RM 2 x 5 (up to) 80% of 2RM 1 x 10 @ 60%   Rest as needed between sets. If 5-rep sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When sch ...
Day 43 of 100 1)Snatch High Pull & Power Sn: (X/2+1)4 2)Clean High Pull & Power Clean: (X/2+1)4 3)Snatch Extension: (X/3)4 4)Cl Extension: (X/3)4 5)Back Squat: (X/2)5 Squat jumps (0/5)5   ...
  Metabolic conditioning, or metcon for short, has surfaced as an everyday term within many fitness circles. Short for metabolic conditioning, it has taken on a life of its own, and has become a go-to term for small group trainers to weekend warrior ...