Day 141 of 360 Have a happy 4th of July celebration. Today's a rest day. If you have a chance, check out my new mace, available at Rogue. It's the official Wolf Brigade Mace. We put a lot of ... Continue Reading
Subversive Fitness: Day 140 of 360
Day 140 of 360 Deadlift: 3 x 5 (up to) 85% of 2RM 2 x 5 @ 75% 1 x 5 @ 65%, each with a full 5/1000 @ top Rest as needed between sets. If sets require interruption, make as minor an adjustment as ... Continue Reading
Subversive Fitness: Day 139 of 360
Day 139 of 360 Bench press: 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
Subversive Fitness: Day 138 of 360
Day 138 of 360 7 rounds of: 3 Power clean @ (up to) 85% of 2RM 3L, 3R 1-arm kettlebell clean @ (up to) 50% of above (Minimum) 1 minute rest If sets require interruption at chosen weights, or ... Continue Reading
Subversive Fitness: Day 137 of 360
Day 137 of 360 2 x 20 Mace front pendulum @ as heavy as possible uninterrupted 1 x 10 Mace 360 @ as heavy as possible 2 x 10 Mace 360 @ one interval down from above 2 x max duration extended-arm mace ... Continue Reading
Subversive Fitness: Day 136 of 360
Day 136 of 360 Back squat: 5 x 5 (up to) 80% 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
Subversive Fitness: Day 135 of 360
Day 135 of 360 Turkish Get-up: Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x ... Continue Reading
Subversive Fitness: Day 134 of 360
Day 134 of 360 Deadlift: 3 x 5 (up to) 85% of 2RM 1 x 10 @ 60% 1 x 15 @ 40% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the ... Continue Reading
Subversive Fitness: Day 133 of 360
Day 133 of 360 Press: 5 x 2 @ (up to) 95% of 2RM 2 x 5 @ (up to) 75% 1 x 10 @ 50% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed to complete a ... Continue Reading
Train Your Chest Without Machines
When you hear the local gym bros talking about training, one question invariably comes up: How much ya bench? The chest has become synonymous with muscle building and the unofficial measure of strength. ... Continue Reading
Subversive Fitness: Day 132 of 360
Day 132 of 360 Bench press: 3 x 5 (up to) 80% of 2RM 1 x 10 @ 60% 1 x 15 @ 30-40% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the ... Continue Reading
Dear Newbie, Dabbling Is Not a Sin
Hey there, newbie. On behalf of trainers, coaches, writers, editors, and fitness professionals everywhere, I’d like to issue you a formal apology. You see, in articles, videos, and podcasts everywhere ... Continue Reading
Subversive Fitness: Day 131 of 360
Day 131 of 360 4 rounds of: 8 Kettlebell hand-to-hand swing clean + front squat @ minimum 30% of back squat 2RM 8 Kettlebell halo @ 35lb. W, 55lb. M 4 Inchworm (Minimum) 1 minute rest Goals ... Continue Reading
Subversive Fitness: Day 130 of 360
Day 130 of 360 Pendlay row: 5 x 5 @ 80% of 2RM Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. When scheme is listed as “5 x 5″, it always ... Continue Reading
Subversive Fitness: Day 129 of 360
Day 129 of 360 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of Farmer hold @ as heavy as possible Have increasing/ decreasing scaling options lined up. If chosen weight drops during :20 sec. ... Continue Reading
Subversive Fitness: Day 128 of 360
Day 128 of 360 Push press: 3 x 5 (up to) 80% of 2RM 1 x 7 @ 65% 1 x 9 @ 50%, each with a full 3/1000 overhead Rest as needed between sets. If sets require interruption, make as minor an ... Continue Reading
My First Time Failing Murph
“Murph” Run 1 mile 100 pull ups 200 push ups 300 squats Run 1 mile I went into this workout yesterday fully confident that I was going to successfully complete it. I was looking forward to being ... Continue Reading
Subversive Fitness: Day 127 of 360
Day 127 of 360 Back squat: 3 x 3 @ (up to) 90% of 2RM 1 x 7 @ 75% 3 x 5 @ 60% 1 x 9L, 9R @ 1/2 BW or 30% of 2RM- whichever is greater (9L, 9R performed as single kettlebell back squat) ... Continue Reading
Subversive Fitness: Day 126 of 360
Day 126 of 360 Pendlay row: 3 x 3 @ (up to) 95% of 2RM 1 x 7 @ 75% 3 x 5 @ 60% Rest as needed between sets. If sets of 3 require interruption at chosen weight, make as minor an adjustment as ... Continue Reading
Subversive Fitness: Day 125 of 360
Day 125 of 360 Bench press: 5 x 5 @ 75-80% of 2RM 1 x 15 @ 60% If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as ... Continue Reading
Subversive Fitness: Day 124 of 360
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- ... Continue Reading
Subversive Fitness: Day 123 of 360
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 ... Continue Reading
Metcon to Get Lean
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 ... Continue Reading
Subversive Fitness: Day 122 of 360
Day 122 of 360 Kettlebell push press/ push jerk: Using warm-up sets of no more than 2-3 reps per arm, and keeping total reps under 30 (15L, 15R) climb to and find your 1RM push press/ push jerk. ... Continue Reading
