strength and conditioning

Day 63 of 360 Positional and mechanical improvement: Single and double kettlebell lifts All skill levels: Clean from floor, clean from swing, front squat, back squat, push press, Turkish ... Continue Reading

Day 62 of 360 Back squat: 5 x 3 @ (up to) 85% 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 ... Continue Reading

Day 61 of 360 Kettlebell clean + push press/ push jerk Using warm-up sets of no more than 2-3 reps per arm, and keeping total number of lifst under 30 (15L, 15R) climb to and find your 1RM clean + ... Continue Reading

Day 60 of 360 Bench press: 5 x 3 @ (up to) 85% of 2RM 1 x 9 @ 70% 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

Day 59 of 360 Walking lunge: 4 x 6 @ (up to) 75% of front squat 2RM Rest as needed between sets. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell ... Continue Reading

Day 58 of 360 12 Turkish Get-up @ 60-70% of 1RM (2 x 3L, 3R) Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become singles or ... Continue Reading

Day 57 of 360 Positional and mechanical improvement: Ground-to-shoulder and ground-to-overhead lifts/ Jumping variations Beginner/ Intermediate: Power clean/ variations, box jump, dumbbell box ... Continue Reading

Day 56 of 360 Front squat: 3 x 5 @ 75-80% of 2RM 1 x 10 @ (up to) 60% Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue ... Continue Reading

Day 55 of 360 Deadlift: 5 x 5 @ (up to) 85% 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

Day 54 of 360 10 Back squat @ 75% of 2RM 10 Dumbbell box jump @ 1/4 BW + 1 minute rest 8 Back squat @ 60% of 2RM 8 Dumbbell box jump @ 1/4 BW + 1 minute rest 6 Back squat @ 50% of 2RM 6 Dumbbell ... Continue Reading

Day 53 of 360 10 rounds of: :20 sec. extended-arm mace hold 10 Mace 360/ Kettlebell halo 5 calories Airdyne Weight for hold and 360 are the same today- self-scaled, challenging, and ... Continue Reading

Positional and mechanical improvement: Rotational/ lateral movement drills, lifts, and swings Beginner/ Intermediate: Medicine ball throw, mace front pendulum and back pendulum, mace shovel, ... Continue Reading

Power clean: 2 x 3 (up to) @ 90% of 2RM 2 x 5 @ 75% 1 x 9 @ (up to) 75% Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. Today, weight for ... Continue Reading

Day 50 of 360 Goblet squat: 9, 7, 5, 3- 3- 3+ Rest as needed between sets. Weight increases each set (denoted by commas between) until 3, and then remains the same (denoted by dashes). Begin at a ... Continue Reading

Day 49 of 360 Pendlay row: 3 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

Power clean: 3 x 3 @ 75-80% of 2RM 1 minute rest between sets 2 x 5 @ 65% :45 sec. rest between sets 1 x 10 @ 50% When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. ... Continue Reading

36 Kettlebell “Short swing“ @ 1 interval down from 5RM Position considered, attempt to break set a maximum of two times. ”Short swing” denotes a heavy, short-range kettlebell swing with the intent of ... Continue Reading

Positional and mechanical improvement: Barbell lifts Beginner/ Intermediate: Deadlift, Pendlay row, press, push press Advanced: Sumo deadlift, push jerk At skill work weights and with ... Continue Reading

20 Back squat @ 60% of 2RM Establish a strategy prior to beginning- if attempting an uninterrupted set, be extra mindful of position and range of motion- a break in either constitutes end of set. ... Continue Reading

50 1-arm kettlebell swing (25L, 25R @ up to 1/3 BW) 50 Slam ball @ up to 1/4 BW Position, power, and pace- focus on all three during each rep of this conditioning drill. Then, immediately, ... Continue Reading

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 lifts under 20 ... Continue Reading

Benchmark Why benchmarks? Outside of application in a chosen field, conditioning output must be noted and repeated in training in order to measure progress. Our benchmarks are a repeatable, standardizable ... Continue Reading