strength and conditioning

18 Turkish Get-up @ 50-60% of 1RM (3L, 3R x 3) 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 position breaks, ... Continue Reading

Kettlebell halo + extension: 4 x 5 @ as heavy as possible in each Rest as needed between sets. Safe, organized extension of arms and strong lock-out (with wrists straight) govern weight in each ... Continue Reading

Accumulate 5 minutes Farmer hold @ BW Breaking as few times as possible, hold one kettlebell/ dumbbell in each hand and lock in to an aggressive, organized standing position. When breaks do occur, ... Continue Reading

Pendlay row: 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: Barbell lifts: Beginner/ Intermediate: Deadlift, Pendlay row, press, push press Advanced: Sumo deadlift, push jerk Positional and mechanical ... Continue Reading

Back squat*: 5 x 3 @ (up to) 90% of 2RM 1 x 10 @ 60% 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

Mace squat: 3 x 10 @ as heavy as possible in each (minimum 10kg. W, 12kg. M) Mace squat: 3 x 10 @ as heavy as possible in each (minimum 10kg. W, 12kg. M) Rest as needed between sets. Mace ... Continue Reading

Bench press: 3 x 5 @ (up to) 75% of 2RM 2 x 10 @ 50% Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When ... Continue Reading

Kettlebell Good Morning: 2 x 12 @ minimum 1/2 BW Rest as needed between sets. Goal is challenging sets with sound positioning throughout- position considered, 1/2 BW is our baseline ... Continue Reading

High-hang power clean: 1 x 9 @ 40-50% of power clean 2RM Hang power clean: 1 x 7@ (up to) 70% of power clean 2RM Power clean: 3 x 5 @ (up to) 85% of 2RM Rest as needed between sets. Today focuses on ... Continue Reading

Positional and mechanical improvement: Phase 1- bodyweight movement: Beginner/ Intermediate: Pull-up, push-up, dip, squat, lunge, hollow body position Advanced: Pull-up + variation, push-up + ... Continue Reading

Push press: 5 x 5 @ (up to) 75% of 2RM Rest as needed between sets. If set requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “5 x 5″, it ... Continue Reading

6 rounds of: 6 Mace shovel (Left) 12 1-arm kettlebell swing (Left) 6 Mace shovel (Right) 12 1-arm kettlebell swing (Right) 24 Mace front pendulum Weights for each movement today are self-scaled ... Continue Reading

Pendlay row: 10 x 3 @ (up to) 2RM Rest as needed between sets. If sets at chosen weight require interruption make as minor an adjustment as needed and continue. When scheme is listed as “10 x 3″, it ... Continue Reading

5 rounds of: 20 yd. Farmer carry @ as heavy as possible in each 10 Goblet squat @ 1/2 of above Rest as needed between sets. Today, use two kettlebells for carry, and one of the two for squat. Focus ... 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 clean + ... Continue Reading

Deadlift: 3 x 3 @ 90% of 2RM 3 x 5 @ 75% Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and ... Continue Reading

Bench press: 2 x 5 @ 75% of 2RM 1 x max rep @ 75% of 2RM 1 x max rep @ 60% Bench press: 2 x 5 @ 75% of 2RM 1 x max rep @ 75% of 2RM 1 x max rep @ 60% Rest as needed between sets. If ... Continue Reading