strength and conditioning

3 rounds of: 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, aggressive movement, deliberate ... Continue Reading

Positional and mechanical improvement: Bodyweight movement- phase 1: Push-up, pull-up variations Beginner/ Intermediate: Pull-up, push-up, dip, squat, lunge, hollow body position Advanced: ... Continue Reading

5 rounds of: 10 Bench press @ (up to) 60% of 2RM 5L, 5R 1-arm kettlebell row @ (up to) 50% of above (Up to) 2 minutes rest If sets at chosen weight require interruption, make a minor adjustment ... Continue Reading

Power clean: 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

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 is listed as ... Continue Reading

Pendlay row: 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 is listed as ... Continue Reading

3 rounds of: 10 Mace shovel @ as heavy as possible in each round (5L, 5R) 10 Kettlebell halo @ minimum 1/4 BW 10 Chin-up (Scaled to ability in each round) 1 minute active rest (Leg/ arm swing, ... Continue Reading

Using no more than 3 attempts, find: Max RPM Airdyne If you can sustain the pace for more than a 3/1000, it isn’t your max RPM; If you do not want to climb directly off the Airdyne and punch ... Continue Reading

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 (Ex. 5, ... Continue Reading

Positional and mechanical improvement: Single and double kettlebell lifts Beginner/Intermediate: Clean from floor, clean from swing, front squat, back squat, push press Advanced: Clean/swing ... Continue Reading

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 lifts under 20 (Ex. ... Continue Reading

Sled drag (20yd. @ as heavy as possible) ”Drag” = forward, and “Pull” = backward. Today, use up to 3 trips to determine heaviest possible drag. If time to completion exceeds :90 sec., the trip is ... Continue Reading

Bench 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%. When scheme ... Continue Reading

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 @ 40-50% of 1RM 1L, 1R ... Continue Reading

25 Kettlebell “Short swing” @ 79lb. W, 97lb. M 1 minute rest 50 Kettlebell “Short swing” @ 55lb. W, 70lb. M 25 Kettlebell “Short swing” @ 79lb. W, 97lb. M 1 minute rest 50 Kettlebell “Short ... Continue Reading

Positional and mechanical improvement: Ground-to-shoulder and ground-to-overhead lifts/Jumping variations Beginner/ Intermediate: Power clean/ variations, box jump, broad jump, straight ... Continue Reading

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 (12 left, 12 ... Continue Reading

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, and adjust weight ... Continue Reading

Deadlift: 7 x 5 @ (up to) 75% 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 is listed as ... Continue Reading

Bench press: 3 x 3 @ (up to) 90% of 2RM 3 x 5 @ 75-80% Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly ... 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

Front squat/ Double kettlebell front squat: 7 x 5 @ (up to) 75% of 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading