strength and conditioning

Day 1 0f 3, Week 2 So, this is week 2, but this is only circuit 3. Remember: we have a benchmark day every 3 day, Friday if you are following along on our schedule. Every Tuesday and Thursday, at 6 ... Continue Reading

Day 83 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

Day 82 of 360 5 rounds of: 7L, 7R 1-arm kettlebell row @ as heavy as possible in each 5 Push-up (Scaled to ability in each round) 3 V-up (Each rep = 3/1000 hold @ top and bottom) :30 sec. ... Continue Reading

Day 81 of 360 50/50 Kettlebell strict press: 5 x 3L, 3R @ as heavy as possible in each 3 x 1L , 1R @ (up to) heaviest set above Alternating arms as directed, accumulate 36 total reps (18 left, ... Continue Reading

Day 2 0f 3, Week 1 5 rounds 20 reps per exercise 90 second rest between rounds ... Continue Reading

Day 80 of 360 Deadlift: 7 x 5 @ (up to) 75% 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 “7 ... Continue Reading

Day 79 of 360 Goblet squat: 3 x 10 @ (up to) 1/2 BW 3 x 5 @ as heavy as possible in each 1 x 15 @ 1/2 of heaviest lift from above Rest as needed between sets, and demand full, organized range ... Continue Reading

Day 1 0f 3, Week 1 5 rounds 20 reps per exercise 90 second rest between rounds ... Continue Reading

Day 78 of 360 Push press: 3 x 5 (up to) 80% of 2RM 2 x 10 @ 50-60% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading

Day 77 of 360 12 Turkish Get-up @ (up to) 1/2 BW Scale weight to ability for 1L, 1R, and rest as needed between reps. Position governs weight- anything other than a straight, strong lock-out is more ... Continue Reading

Day 76 of 360 2 aggressive rounds of: 1 minute extended-arm mace hold 1 minute mace front pendulum 1 minute hand-to-hand tire smash 1 minute battle rop :20 sec. rest Weights for hold, ... Continue Reading

Day 74 of 360 Kettlebell “Short swing”: 10 x 10 @ (up to) 75% of 5RM Rest up to 1 minute between sets. Power and position govern weight- If we lose our strong hinge, back rounds, or legs ... Continue Reading

Day 74 of 360 Pendlay row: 10 x 2 @ as heavy as possible in each Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading

Day 73 of 360 Power clean: 3 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 “3 x 7″, it ... Continue Reading

Day 72 of 360 Back squat: 1 x 5 @ 50% of 2RM 1 x 5 @ 75% 5 x 2 @ (up to) 90+ of 2RM 1 x 10 @ 50% Rest as needed between sets. If sets require interruption, make as minor an adjustment as ... Continue Reading

Day 71 of 360 Bench press: 3 x 5 (up to) 80% of 2RM 2 x 10 @ 50% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading

Day 70 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 69 of 360 200 yd. Farmer carry @ (minimum) bodyweight Take short rest as needed in 20 yd. intervals. If posture breaks or a minimum of 10 yd. becomes impossible, adjust weight and continue. Stand ... Continue Reading

Day 68 of 360 Deadlift: 3 x 5 (up to) 80% of 2RM 2 x 10 @ 60% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading

Dy 67 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

Dy 66 of 360 Pendlay row: 5 x 3 @ 85-90% of 2RM 1 x 10 @ 70% 2 x 5 @ 60% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading

Dy 65 of 360 Kettlebell “Short swing“*: 2 x 20 @ 88lb. W, 106lb. M (or scaled as needed to 75% of 5RM) 2 x 20 @ 70lb W, 88lb. M (or 2 intervals down from above) 1 x 20 @ 55lb. W, 70lb. M (or 2 ... Continue Reading

Day 64 of 360 6 rounds of: 6 Hang power clean @ (up to) 70% of power clean 2RM 12 Mace 360 (Scaled to ability in each round) 12 Bodyweight row (Up to) 1 minute rest Focus on position, power, ... Continue Reading