strength and conditioning

Day 358 Of 360 30 reps of the following kettlebell complex: 1 Kettlebell swing clean 1 1-arm kettlebell swing 1 Kettlebell snatch 1 + 1 + 1 = 1 rep. Today: Day 358 Of 360 30 reps ... Continue Reading

Day 357 Of 360 Bench press: 3 x 3 @ 85% of 2RM 3 x 7 @ 60%, each with 3/1000 hold in lock-out Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as ... Continue Reading

Day 356 Of 360 Turkish Get-up: Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x ... Continue Reading

Day 355 Of 360 Back squat: 5 x 7 @ (up to) 70% of 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When ... Continue Reading

Day 354 Of 360 Hang power clean: 5 x 5 @ (up to) 75% of power clean 2RM Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take ... Continue Reading

Day 353 Of 360 Kettlebell suitcase deadlift: 20 x 1 @ as heavy as possible + 5/1000 @ top Rest as needed between sets. Today, each successful lift features an organized, violent 5/1000 hold. If lift ... Continue Reading

Day 352 Of 360 7 rounds of: 5 Pendlay row @ (up to) 70% of 2RM 3L, 3R Kettlebell push press @ as heavy as possible in each round 1 minute rest Set-up, bracing, order of operations, and violence of ... Continue Reading

Day 351 Of 360 Back squat: 5 x 10 @ 60-65% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is ... Continue Reading

Day 350 Of 360 Deadlift: 5 x 5 @ (up to) 70% of 2RM 1 x 10 @ 50% (double overhand grip + 3/1000 @ top) If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading

Day 349 Of 360 Double kettlebell front squat: 10 x 2 @ minimum one interval above heaviest previous effort Then: Bench press: 5 x 5 @ 60-65% of 2RM Day 349 Of 360 Double kettlebell ... Continue Reading

Day 348 Of 360 Tire flip: 5 x 5 Kettlebell “Short swing”: 5 x 10 @ 1/2 BW Today, movements may be interspersed, or tire flip may be completed in its entirety prior to swing. Weight/ output govern ... Continue Reading

Day 347 Of 360 Mace front pendulum: 2 x 20 @ as heavy as possible uninterrupted Mace 360: 1 x 10 @ as heavy as possible Mace 360: 2 x 10 @ one interval down from above Extended-arm mace hold: 2 x ... Continue Reading

Day 346 Of 360 Push press: 3 x 5 @ (up to) 75% of 2RM If set requires interruption at chosen weight, make a minor adjust and complete next set uninterrupted. When scheme is listed as “3 x 5″, it ... Continue Reading

Day 345 Of 360 5 rounds of: (Left) 7 Kettlebell row 1 Kettlebell clean (from floor) 3 Front squat :20 sec. rest (Right) 7 Kettlebell row 1 Kettlebell clean (from floor) 3 Front squat (Up ... Continue Reading

Day 344 of 360 Turkish Get-up: 2 x 1L, 1R @ as heavy as possible 2 x 2L, 2R @ 75% of heaviest 1 x 5L, 5R @ 50% Rest minimum: 45 sec. between reps, and add a 2/1000 pause to any transition point ... Continue Reading

Day 343 of 360 Back squat: 3 x 3 @ (up to) 80% of 2RM (each with a full 3/1000 @ top) 1 x 5 @ 70% 1 x 15 @ 50% Pendlay row: 3 x 10 @ 60-70% of 2RM Day 343 of 360 Back squat: 3 x 3 @ (up to) 80% of ... Continue Reading

Day 342 of 360 Kettlebell “Short swing”: 7 x 7 @ (up to) previous 5RM Rest up to 1 minute between sets. “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely ... Continue Reading

Day 341 of 360 5 rounds of: 5L Mace shovel 20 yd. walk (in top shovel position) 5R Mace shovel 20 yd. walk (in top shovel position) 5 Pull-up :20 sec. rest The walk starts at top of the 5th ... Continue Reading

Day 340 of 360 3 attentive, aggressive rounds of: 1 Sled drag (20yd. @ BW) 1 Sled pull @ same 10 Kettlebell halo + extension @ (up to) 1/4 BW 10 3/1000 Bodyweight row (Up to) 1 minute rest ... Continue Reading

Day 339 Of 360 Press: 3 x 7 @ (up to) 70% of 2RM 1 x 9 @ 50%, each with full 2/1000 in lock-out Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, ... Continue Reading

Day 338 Of 360 Power clean: 5 x 3 @ (up to) 85% of 2RM Then: Kettlebell front squat: 3 x 3L, 3R @ as heavy as possible 2 x 6L, 6R @ 2 intervals down from heaviest 1 x 9L, 9R @ 3 intervals ... Continue Reading

Day 337 Of 360 Deadlift: 5 x 2 @ (up to) 90% of 2RM Then: Bench press: 5 x 5 @ 70% of 2RM Rest as needed between sets. If sets require interruption at chosen weight, or range of motion ... Continue Reading

Day 336 Of 360 3 rounds of: 1 minute sled drag (20yd. each @ 1/4% BW) 1 minute rest ”Drag” = forward, and “Pull” = backward. Even as the pace slows, insist on movement during work round. Sled ... Continue Reading

Day 335 Of 360 5 rounds of: 1L, 1R Turkish Get-up @ 50% of 1RM 20 Mace 360/ 10-2 10 Mace squat (Up to) 1 minute rest Mace weights are self-scaled and should pose a challenge at designated rep ... Continue Reading