strength and conditioning

Day 334 Of 360 5 rounds of: 5 Kettlebell suitcase deadlift 20 yd. Farmer carry 5 Chin-up 1 minute rest Each round is to be as heavy as possible. Carry starts at the top of the 5th ... Continue Reading

Day 333 Of 360 5 rounds of: (Left) 1 Kettlebell clean (From floor) 2 Kettlebell push press 3 Kettlebell front squat :20 sec. rest (Right) 1 Kettlebell clean (From floor) 2 Kettlebell push ... Continue Reading

Day 332 Of 360 Kettlebell row: 12, 10, 8, 6, 4, 2, 2, 2 Dumbbell box jump: 12, 10, 8, 6, 4, 2, 2, 2 Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end ... Continue Reading

Day 331 Of 360 Back squat: 5 x 2 @ (up to) 85% of 2RM 2 x 5 @ (up to) 70% 1 x 10 @ 50% Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as ... Continue Reading

Day 330 Of 360 1-arm kettlebell row: 5 x 3L, 3R @ as heavy as possible in each set Adjust by round as needed, set up in strong, organized positions, and don’t under-lift. Baseline should be 1/2 ... Continue Reading

Day 329 of 360 Squat complex: 7, 5, 3- 3 Weight increases each set (denoted by commas), and then remains the same for a heavy 2 x 3 (denoted by dashes). Begin at a moderate, challenging weight and ... Continue Reading

Day 328 of 360 Mace 360: 12, 10, 8- 8- 8 Weight increases initially (denoted by commas), and then remains the same for a strong 3 x 8 (denoted by dashes). Begin at a moderate, challenging weight and ... Continue Reading

Day 327 of 360 Bench press: 5 x 3 @ 85% of 2RM 1 x 5 @ 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 possible ... Continue Reading

Day 326 of 360 50 Kettlebell back squat @ (minimum) 1/2 BW Switch sides as desired, and if rest is needed, keep it under 30 seconds. No set breaks under 5 reps- If designated weight creates position ... Continue Reading

Day 325 of 360 Press: 5 x 3 @ (up to) 85% of 2RM Make ambitious choices, and adjust weight as needed; Goal is challenging, uninterrupted, full range of motion sets. When scheme is listed as “5 ... Continue Reading

Day 324 Of 360 7 rounds of: 5 Deadlift @ 60-65% of 2RM 9 Kettlebell “Short swing” @ 1/2 BW 5 Inchworm 5 3/1000 Bodyweight row (Up to) 1 minute rest Transition seamlessly from movement to ... Continue Reading

Day 323 Of 360 7 rounds of: 3L, 3R Kettlebell row @ as heavy as possible in each set 3 Chin-up (Scaled to full ability) :30 sec. rest Set-up, lift, and move like you mean it. Each set should ... Continue Reading

Day 322 Of 360 Mace front pendulum + extension: 3 x 30 @ scaled to ability in each set Rest as needed between sets. When the scheme is listed as “3 x 30″, it always refers to “Sets” x ... Continue Reading

Day 321 Of 360 50/50 Kettlebell strict press: 5 x 3L, 3R @ as heavy as possible in each Alternating as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When ... Continue Reading

Day 320 Of 360 Power clean: 5 x 3 @ (up to) 85% of 2RM Make ambitious choices, and adjust weight/omit under-lifted sets as needed. Conversely, if sets require rest/interruption, make as minor an ... Continue Reading

Day 319 Of 360 5 rounds of: 10 Kettlebell front rack lunge @ as heavy as possible in each set 2 Turkish Get-up @ 1/2 of above (1L, 1R) (Up to) 1 minute rest Turkish Get-up is to be performed ... Continue Reading

Day 318 Of 360 Back squat: 2 x 5 @ (up to) 80% of 2RM 1 x 10 @ 60% 1 x 15 @ 50% Rest as needed between sets. If sets require interruption at the chosen weight, or range of motion fails, make as ... Continue Reading

Day 317 Of 360 5 minute sled drag (20yd. each @ 1 + 1/2% BW) ”Drag” = forward, and “Pull” = backward. Perform as many trips as possible in designated time. Move into organized positions, breathe ... Continue Reading

Day 316 Of 360 6 rounds of: 3L Kettlebell push press 1 Hand-to-hand switch 3R Kettlebell push press 9 Goblet squat @ same weight 18 Mace 360/ Kettlebell halo @ (up to) 12kg. W, 14kg. M :30 sec. ... Continue Reading

Day 315 Of 360 7 rounds of the following kettlebell complex: 7 Deadlift 5 High pull 3 Full-range high pull (Up to) 1-minute rest Today, the entire sequence is performed with one kettlebell- ... Continue Reading

Day 314 Of 360 Pendlay row: 3 x 10 @ (up to) 60% of 2RM Then: Kettlebell row: 5 x 5L, 5R @ as heavy as possible in each Day 314 Of 360 Pendlay row: 3 x 10 @ (up to) 60% of 2RM Then: Kettlebell ... Continue Reading

Day 313 Of 360 Goblet squat: 5 x 10 @ as heavy as possible in each 5 x 5 @ (up to) 75% of heaviest above Choose a weight that makes for demanding, positionally sound, uninterrupted sets, and adjust ... Continue Reading

Day 312 Of 360 Deadlift: 5 x 5 @ (up to) 70% of 2RM (each with a full 2/1000 @ top) 1 x 10 @ 60% (use double overhand grip) 1 x 20 @ BW (using single kettlebell) If sets require interruption, ... Continue Reading

Day 311 Of 360 Kettlebell back squat: 10 x 2L, 2R @ as heavy as possible in each set Rest as needed between sets. If designated/ chosen weight requires interruption, make a minor adjustment and ... Continue Reading