strength and conditioning

Day 162 of 360 Back squat: 2 x 5 (up to) 80% of 2RM 1 x 10 @ 70% 1 x 15 @ 40-50% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the ... Continue Reading

Day 161 of 360 Positional and mechanical improvement: “Odd Lifts” Sledgehammer: 2-hand tire smash, hand-to-hand tire smash, 1-hand tire smash Mace: Front pendulum, back pendulum, back pendulum + ... Continue Reading

Day 160 of 360 Press: 3 x 5 (up to) 80% of 2RM 1 x 10 @ 60% 1 x 10 @ 30-40% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading

Day 159 of 360 6 rounds of: 6 Kettlebell suitcase deadlift @ (up to) 1+1/2 BW 2 Farmer carry (20 yd. each @ same) 6 Dip (Scaled to ability in each round) (Up to) 1 minute rest Farmer carry begins ... Continue Reading

Day 158 of 360 5 rounds of: 5L, 5R Kettlebell snatch @ scaled to ability 10 Kettlebell halo @ 25lb. W, 35lb. M 1 minute rest Weight today is self-scaled and challenging- have a back-up plan in ... Continue Reading

Day 157 of 360 Bench press: 5 x 5 @ 75-80% of 2RM 1 x max rep @ 1/2 BW (or 30% of 2RM) If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When ... Continue Reading

Day 156 of 360 Pendlay row: 3 x 5 @ 75% of 2RM Then: 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 Rest as needed ... Continue Reading

Day 155 of 360 Deadlift: 3 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 scheme ... Continue Reading

Day 154 of 360 Power clean: 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

Day 153 of 360 6 rounds of: 2L, 2R Turkish Get-up @ 75% of 1RM 8 Goblet squat @ same 1 minute rest Position governs weight in each segment of the Turkish Get-up; if details break down at chosen ... Continue Reading

Day 152 of 360 5 x 5L, 5R Kettlebell swing clean/ push press @ as heavy as possible in each 1 x 10L, 10R Kettlebell swing clean/ push press @ (up to) 75% of above 1 x 50 Kettlebell hand-to-hand swing ... Continue Reading

Day 151 of 360 Back squat: 3 x 5 (up to) 85% of 2RM 2 x 5 @ 75% 1 x 5 @ 65%, each with a full 5/1000 @ top 2 x 5L, 5R @ 30-40% of heaviest above, as single kettlebell back squat Rest as needed ... Continue Reading

Day 150 of 360 Bench press: 3 x 7 @ (up to) 75% of 2RM 1 x 9 @ 65-70% 2 x 5 @ 60%, each with a full 3/1000 @ top Rest as needed between sets. If sets require interruption, make as minor an ... Continue Reading

Day 149 of 360 4 rounds of: 8 1-arm kettlebell row (4L, 4R) 8 Mace 360 8 Mace front pendulum + :30 sec. hold* (Up to) 1 minute rest Kettlebell row is as heavy as possible for an uninterrupted 4L, ... Continue Reading

Day 148 of 360 7 rounds of: 5 Deadlift @ 75% of 2RM 5 Goblet squat @ as heavy as possible in each set (Minimum) 1 minute rest If sets require interruption, make as minor an adjustment as needed ... Continue Reading

Day 147 of 360 Kettlebell push press: 7 x 2L, 2R @ as heavy as possible in each set, adjusting as needed 2 x 5L, 5R @ 75% of heaviest set above Rest as needed between sets. If sets require ... Continue Reading

Day 146 of 360 Pendlay row: 3 x 3 @ (up to) 95% of 2RM 3 x 5 (up to) 85% of 2RM 1 x 5 @ 75% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and ... Continue Reading

Day 145 of 360 Back squat: 1 x 5 @ 65% of 2RM 1 x 5 @ 75% 2 x 15 @ 50% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading

Day 144 of 360 5 Sled drag (20yd. each @ minimum 60% BW) ”Drag” = forward, and “Pull” = backward. Move in organized positions, breathe intelligently, and attempt no rest. Anchor sled straps in any ... Continue Reading

Day 143 of 360 100 yd. Farmer carry @ as heavy as possible in 20 yd. intervals Then: 100 yd. walking lunge @ 50% of heaviest above Take as little rest as needed in both of the pieces above. Lift, ... Continue Reading

Day 142 of 360 1-arm kettlebell push press: 5 x 3L, 3R @ 75-85% of 1RM 2 x 5L, 5R @ 60% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed to complete ... Continue Reading