strength and conditioning

Day 101 of 360 Bench press: 5 x 2 @ 85% + of 2RM 2 x 5 @ 70% 2 x 5 @ 60% Rest as needed between sets. If sets of 2 require interruption at chosen weight, make as minor an adjustment as needed ... Continue Reading

Day 1 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

Day 100 of 360 4 rounds of: 1 minute Farmer hold @ minimum BW (Alternating with) 1 minute double kettlebell rack hold @ minimum 3/4 BW 1 minute rest Perform 4 total rounds- two Farmer, and two ... Continue Reading

Day 99 of 360 1L, 1R Turkish Get-up @ 90% of 1RM 1 minute rest 1L, 1R Turkish Get-up @ 90% 1 minute rest 3L, 3R Turkish Get-up @ 60-70% of 1RM 1 minute rest 5L, 5R Turkish Get-up @ ... Continue Reading

Day 2 0f 3, Week 4 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

Day 98 of 360 Pendlay row: 3 x 7 @ 75-80% of 2RM 3 x 3 @ 75% Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue ... Continue Reading

Day 97 of 360 Kettlebell swing clean + push press: 4 x 3L, 3R @ as heavy as possible in each set 2 x 6L, 6R @ 75% of heaviest set above 1 x 6L, 6R @ 50% Rest as needed between sets. If sets ... Continue Reading

Day 1 0f 3, Week 4 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

Day 96 of 360 Back squat: 5 x 2 @ + 85% of 2RM 1 x 5 @ 70% 2 x 5 @ 60% Rest as needed between sets. If sets of 2 require interruption at chosen weight, make as minor an adjustment as needed ... Continue Reading

Day 95 of 360 5 rounds of: 10 Bench press @ (up to) 60% of 2RM 5L, 5R 1-arm kettlebell row @ (up to) 60% of above 10 Kettlebell “Short swing” @ (minimum) 1/2 BW (Up to) 2 minutes rest If sets ... Continue Reading

Day 94 of 360 Skill work/ proficiency test/ 10RM measurement: Mace 360 Address the set-up and mechanics, practice short sets at skill work weights, and increase as position and execution ... Continue Reading

Day 93 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

Day 92 of 360 Press: 3 x 5 @ 75% of 2RM 1 x max rep @ 75% of 2RM 1 x max rep @ 60% Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60-70%. ... Continue Reading

Day 2 0f 3, Week 3 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

Day 91 of 360 Kettlebell suitcase deadlift: 4 x 6 @ as heavy as possible in each set 1 x 10 @ 3/4 BW Goal is 60-70% of deadlift 2RM. Rest as needed between sets. If sets require interruption, ... Continue Reading

Day 1 0f 3, Week 3 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 cannot get to ... Continue Reading

Day 90 of 100 Front squat: 1 x 5 @ 85% of 2RM 3 x 7 @ 75% 1 x max rep @ 75% of 2RM Rest as needed between sets. If sets of 7 require interruption, decrease weight for max rep set to 60-70%. ... Continue Reading

Day 89 of 100 Pendlay row: 5 x 7 @ 65-70% 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 7″, it ... Continue Reading

Day 88 of 100 5 rounds of: 2 Tire flip 10 Mace shovel (5L, 5R @ as heavy as possible in each) 10 Mace 360 (5 x 1L, 1R @ as heavy as possible in each) (Up to) 1 minute rest Organized, ... Continue Reading

Day 87 of 100 5 rounds of: 20 Kettlebell Figure-8 @ (up to) 1/4 BW 5 Pull-up (Scaled to ability in each round) 20 Medicine ball throw (Wall or partner- 10/ 12lb. W, 15/ 20lb. M) 5 Chin-up (Scaled ... Continue Reading

Day 86 of 360 Deadlift: 10 x 2 @ (up to) 95% 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 ... Continue Reading

Day 2 0f 3, Week 2 Remember: we have a benchmark day every 3 day, Friday if you are following along on our schedule. Every Tuesday and Thursday, at 6 pm PT, I have a Facebook Live challenge, you ... Continue Reading

Day 85 of 100 Bench press: 1 x 5 @ 85% of 2RM 3 x 5 @ 75% 1 x max rep @ 75% of 2RM 1 x max rep @ 60% Rest as needed between sets. If sets of 5 require interruption, decrease weight for max ... Continue Reading

Day 84 of 360 Back squat: 5 x 5 @ 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 ... Continue Reading