Day 182 of 360 50/50 Kettlebell strict press: 3 x 1L, 1R @ as heavy as possible in each 5 x 3L , 3R @ as heavy as possible in each Alternating 1L, 1R, and then 3L, 3R, accumulate 36 total reps ... Continue Reading
Subversive Fitness: Day 181 of 360
Day 181 of 360 Back squat:5 x 5 @ 75% of 2RM Rest as needed between sets. If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. ... Continue Reading
Subversive Fitness: Day 180 of 360
Day 180 of 360 Pendlay row: 5 x 10 @ (up to) 70% of 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When ... Continue Reading
Subversive Fitness: Day 179 of 360
Day 179 of 360 Positional and mechanical improvement: Mace lifting: Front pendulum, back pendulum, back pendulum + pull-over, 360, 10-2, varial Practice a few of the movements from listed above ... Continue Reading
Calm Down, It’s Not That Complicated
Source: Bev Childress If you listen to the wrong kind of “experts” these days, there’s a good chance you’d never try anything. You shouldn’t go running, because it’ll ruin your knees. Long, slow ... Continue Reading
Subversive Fitness: Day 178 of 360
Day 178 of 360 5 rounds of: 5L, 5R Kettlebell push press @ as heavy as possible in each set 10 Kettlebell halo + extension @ (up to) 50% of above 5 Chin-up (Minimum) 1 minute rest If position ... Continue Reading
Subversive Fitness: Day 177 of 360
Day 177 of 360 Back squat: 3 x 10 @ (up to) 70% of 2RM Then: Single kettlebell back squat: 2 x 5L, 5R @ as heavy as possible Day 177 of 360 Back squat: 3 x 10 @ (up to) 70% of ... Continue Reading
Subversive Fitness: Day 176 of 360
Day 176 of 360 5 rounds of: 10 Kettlebell “Short swing” @ 1 interval down from 5RM 10 Push-up/ Airplane push-up/ Plyometric push-up 1 minute rest Adjust kettlebell swing weight only if position ... Continue Reading
Subversive Fitness: Day 175 of 360
Day 175 of 360 Bench press: 5 x 3 @ 85% of 2RM 3 x 5 @ 70% Rest as needed between sets. If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next ... Continue Reading
Subversive Fitness: Day 174 of 360
Day 174 of 360 5 rounds of: 5L, 5R 1-arm ground-to-overhead lift 1 minute rest Choices today are: Kettlebell snatch (from floor), dumbbell power snatch, kettlebell clean + press/ push ... Continue Reading
Subversive Fitness: Day 173 of 360
Day 173 of 360 6 rounds of: 6 Mace shovel (3L, 3R) 12 Bodyweight row :20 sec. rest Mace shovel starting and ending position should be a seamless transfer from deadlift- make adjustments as needed. ... Continue Reading
Subversive Fitness: Day 172 of 360
Day 172 of 360 Power clean/ Double kettlebell clean: 5 x 5 @ 65-75% of 2RM (power clean) or 5 x 5 @ as heavy as possible in each set (double kettlebell clean) Rest as needed between sets. Safety ... Continue Reading
Subversive Fitness: Day 171 of 360
Day 171 of 360 Back squat: 5 x 2 @ 85% of 2RM 3 x 5 @ 70% Rest as needed between sets. If sets of 2 require interruption at chosen weight, make as minor an adjustment as needed and complete the ... Continue Reading
Bulgarian Split Squats: The King of Single Leg Exercises
Source: Shawn Gerber's TriStrong Bulgarian split squats are the king of leg exercises. Before you click off of this page in disgust, I want to ask, have you ever tried Bulgarian split squats as your main ... Continue Reading
Subversive Fitness: Day 170 of 360
Day 170 of 360 1-arm kettlebell row: 3 x 5L, 5R @ as heavy as possible in each set 2 x 5L, 5R @ 2 intervals down from heaviest above 1 x 10L, 10R @ 50-60% of heaviest above Rest as needed between ... Continue Reading
Subversive Fitness: Day 169 of 360
Day 169 of 360 Deadlift: 5 x 5 @ 75% of 2RM 1 x 10 @ 50%, each with 3/1000 hold in top position Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as ... Continue Reading
Subversive Fitness: Day 168 of 360
Day 168 of 360 Bench press: 3 x 5 (up to) 80% of 2RM 1 x 10 @ 60% 1 x 10 @ 50% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the ... Continue Reading
Subversive Fitness: Day 167 of 360
Day 167 of 360 Hang power clean: 4 x 6 @ (up to) 70% of power clean 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading
Lifting Rules Worth Breaking
We’ve all heard the so-called rules of lifting: go heavy, use the big, barbell-centric exercises, and go to absolute failure on each and every set. Do that consistently enough and you’ll achieve the ... Continue Reading
Subversive Fitness: Day 166 of 360
Day 166 of 360 Push press: 5 x 5 @ (up to) 75% of 2RM Rest as needed between sets. If set requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed ... Continue Reading
Subversive Fitness: Day 165 of 360
Day 165 of 360 2 aggressive rounds of: 25 Kettlebell “Short swing” @ minimum 1/2 BW 50 Tire smash (Any variation) @ 6/8lb W., 10/12lb. M 25 Inchworm If needed at all, rest is taken after ... Continue Reading
Subversive Fitness: Day 164 of 360
Day 164 of 360 Back squat: Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up ... Continue Reading
Training With The Power Clean
Today's topic for our three coaches is: how do you approach training the power clean and it's variations for sports performance development? Giulio Palau The power clean is an excellent tool for ... Continue Reading
Subversive Fitness: Day 163 of 360
Day 163 of 360 Pendlay row: Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up ... Continue Reading
