Day 121 of 360 Deadlift 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 120 of 360
Day 120 of 360 Kettlebell suitcase deadlift: 3 x 10 @ as heavy as possible in each Rest as needed between aggressive, uninterrupted sets. When scheme is listed as “3 x 10″, it always refers to “Sets” ... Continue Reading
Subversive Fitness: Day 119 of 360
Day 119 of 360 3 minutes extended-arm mace hold @ (up to) 10kg. W, 12kg. M 30 steps kettlebell/ dumbbell plank walk @ (minimum) 35lb. x 2 W, 55lb. x 2 M Hold: Using an organized mace shovel, lift ... Continue Reading
Subversive Fitness: Day 118 of 360
Day 118 of 360 Single kettlebell back squat Starting at up to 35lb. W, 55lb. M, perform 5L, 5R reps, rest, and then increase one interval in each set. Increase ends when 5 high-quality, uninterrupted ... Continue Reading
How Strong Is Strong Enough?
How strong do you need to be? I don’t mean to rain on anybody’s parade, but it’s a worthwhile question to consider. How strong is strong enough? Unless strength is your sport, there are myriad other ... Continue Reading
Subversive Fitness: Day 117 of 360
Day 117 of 360 Bench press: 3 x 3 @ (up to) 95% of 2RM 1 x 7 @ 75% 3 x 5 @ 60% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the ... Continue Reading
Subversive Fitness: Day 116 of 360
Day 116 of 360 Back squat: 1 x 5 @ 80% of 2RM 1 x 5 @ as heavy as possible 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 ... Continue Reading
Subversive Fitness: Day 115 of 360
Day 115 of 360 Starting as heavy as possible and adjusting one weight interval down in each set, perform: 3L, 3R 1-arm kettlebell row 5 3/1000 Bodyweight row :20 sec. rest 5L, 5R 1-arm kettlebell ... Continue Reading
Subversive Fitness: Day 114 of 360
Day 114 of 360 Positional and mechanical improvement: Single and double kettlebell lifts All skill levels: Double kettlebell clean from floor, clean from swing, front squat, back ... Continue Reading
Subversive Fitness: Day 113 of 360
Day 113 of 360 5 rounds of: 3 Kettlebell push press + 1 Turkish Get-up (Left) 3 Kettlebell push press + 1 Turkish Get-up (Right) 1 minute rest Weight today is self-scaled and challenging- ... Continue Reading
A Comprehensive Guide to Self-Coaching
You can be your own coach. Not everyone desires this, and even those who do might not ever take that leap. Not everyone should self-coach, but everyone is capable of developing the skills, knowledge, a ... Continue Reading
Subversive Fitness: Day 112 of 360
Day 112 of 360 Back squat: 2 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 ... Continue Reading
Subversive Fitness: Day 111 of 360
Day 111 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
Subversive Fitness: Day 110 of 360
Day 110 of 360 25 Kettlebell “Short swing” @ 79lb. W, 97lb. M 1 minute rest 50 Kettlebell “Short swing” @ 55lb. W, 70lb. M 1 minute rest 50 Mace 360 @ 10kg. W, 12kg. M Kettlebell swing: Power and ... Continue Reading
Training with Hypermobility
For years, hypermobility was a term that we didn’t hear much in the training world. It was understood people have various degrees of mobility, and some were naturally more flexible than others. Once in a ... Continue Reading
Subversive Fitness: Day 109 of 360
Day 109 of 360 60 Double kettlebell front squat Today, sets are partitioned based on chosen weight. Choose either: 40 + 20 (lightest), 30 + 30 (moderate), or 4 x 15 (heaviest). Rest up to :30 sec. ... Continue Reading
Subversive Fitness: Day 108 of 360
Day 108 of 360 3 rounds of: 3 Power clean @ 75% of 2RM 3L, 3R 1-arm kettlebell clean @ 50% of above (Minimum) 1 minute rest Then, 3 rounds of: 5 Hang power clean @ 60% of power clean ... Continue Reading
Subversive Fitness: Day 107 of 360
Day 107 of 360 Pendlay row: 15, 10, 5, 5- 5- 5- 5 Rest as needed between sets. Weight increases each set (denoted by commas between), and then remains the same for 4 x 5 (denoted by dashes). Begin at ... Continue Reading
Subversive Fitness: Day 106 of 360
Day 106 of 360 Back squat: 5 x 7 @ 75-80% of 2RM Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible and continue uninterrupted. When scheme is ... Continue Reading
Subversive Fitness: Day 105 of 360
Day 105 of 360 60 Mace 360 Today, sets are partitioned based on chosen weight. Choose either: 40 + 20 (lightest), 30 + 30 (moderate), or 4 x 15 (heaviest). Rest up to :30 sec. between sets, ... Continue Reading
Subversive Fitness: Day 104 of 360
Day 104 of 360 50/50 Kettlebell strict press: 3 x 3L, 3R @ as heavy as possible in each 3 x 1L , 1R @ (up to) heaviest set above Alternating 3L, 3R, and then 1L, 1R, accumulate 24 total reps ... Continue Reading
Frog Fit Challenge – Day 2 Of 3, Week 5
Day 2 0f 3, Week 5 Every Tuesday and Thursday, at 6 pm PT, I have a Facebook Live challenge, you can join in and ask me anything you want, but I focus on my pull-ups and alternatives. If you have no ... Continue Reading
Subversive Fitness: Day 103 of 360
Day 103 of 360 Work as long as possible: 5 Single kettlebell front squat @ 1/4 BW :20 sec. rack hold Switch arms as desired without putting kettlebell down. If working in a group: Those ending ... Continue Reading
Subversive Fitness: Day 102 of 360
Day 102 of 360 Kettlebell “Short swing”: 15, 10, 5, 5- 5- 5- 5 Rest as needed between sets. Weight increases each set (denoted by commas between), and then remains the same for 4 x 5 (denoted by ... Continue Reading
