Day 310 Of 360 Mace 360 + extension: 3 x 10 @ scaled to ability in each set Rest as needed between sets. When the scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps.” Today, ... Continue Reading
Subversive Fitness: Day 309 Of 360
Day 309 Of 360 Press: 3 x 5 @ (up to) 80% of 2RM 1 x 10 @ 50%, each with full 2/1000 in lock-out Rest as needed between sets. If sets require interruption at the chosen weight, or range of motion ... Continue Reading
Subversive Fitness: Day 308 Of 360
Day 308 Of 360 5 violent, attentive rounds of: 7 Deadlift @ (up to) 75% of 2RM 9 Kettlebell “Short swing” @ 75% + of 5RM (Minimum) 1 minute rest Position governs weight- no lazy set-ups, no ... Continue Reading
Subversive Fitness: Day 307 Of 360
Day 307 Of 360 Bench press: 5 x 5 @ 75% of 2RM 1 x 10 @ 50%, 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
Subversive Fitness: Day 306 Of 360
Day 306 Of 360 Front squat: 3 x 10 @ (up to) 60% of 2RM Then: Double kettlebell swing clean + front squat: 5 x 5 @ as heavy as possible in each (1 swing clean + 1 front squat = 1 rep) ... Continue Reading
Subversive Fitness: Day 305 Of 360
Day 305 Of 360 5 rounds, each for time, of: 2 Sled drag (20 yd. each @ BW) 10 Slam ball @ 15lb. W, 25lb. M 100 Jumprope ”Drag” = forward, and “Pull” = backward. Rest as needed between rounds, ... Continue Reading
Subversive Fitness: Day 304 Of 360
Day 304 Of 360 6 rounds of: 3L, 3R Kettlebell push press 6 Mace 360/ Kettlebell halo 3 Chin-up 0:30 sec. rest Weights for kettlebell push press and mace 360/ kettlebell halo are self-scaled ... Continue Reading
Subversive Fitness: Day 303 Of 360
Day 303 Of 360 Back squat: 3 x 5 @ (up to) 80% of 2RM 3 x 10 @ 60% Rest as needed between sets. If sets require interruption at a chosen weight, or range of motion fails, make as minor an ... Continue Reading
Subversive Fitness: Day 302 Of 360
Day 302 Of 360 Pendlay row:5 x 3 @ as heavy as possible in each (minimum 85% of 2RM) Rest as needed between sets. Although directive is as heavy as possible, sound position and a full range of motion ... Continue Reading
Subversive Fitness: Day 301 Of 360
Day 301 Of 360 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 the weight. Rest as needed, and keep the total number of ... Continue Reading
Subversive Fitness: Day 300 Of 360
Day 300 Of 360 Positional and mechanical improvement: “Odd Lifts” Sledgehammer: 2-hand tire smash hand-to-hand tire smash 1-hand tire smash Mace: Front pendulum back pendulum back pendulum ... Continue Reading
Subversive Fitness: Day 299 Of 360
Day 299 Of 360 Kettlebell clean: 10 x 2L, 2R @ as heavy as possible in each Maintain all details used in the heavier barbell lifts earlier this week. If chosen weight causes interruption in sets, ... Continue Reading
The Failure to Progress
If you know me personally, you know that for the past seven years I've arranged my schedule to make room for teaching ski lessons in the winter. I love to ski and I'm happiest when I'm able to teach others ... Continue Reading
Subversive Fitness: Day 298 Of 360
Day 298 Of 360 4 rounds of: 20 Mace front pendulum @ as heavy as possible (minimum 10kg. W, 12kg. M) 60 yd. Farmer carry @ as heavy as possible in 20 yd. intervals 1 minute rest Lift, move, ... Continue Reading
Subversive Fitness: Day 297 Of 360
Day 297 Of 360 Kettlebell front squat: 3 x 3L, 3R @ as heavy as possible 2 x 9L, 9R @ 2 intervals down from heaviest 1 x 12L, 12R @ 4 intervals down from heaviest Then: Power clean: 5 x 3 @ ... Continue Reading
Subversive Fitness: Day 296 Of 360
Day 296 Of 360 Deadlift: 5 x 5 @ 75% of 2RM 1 x 10 @ 50%, each with 3/1000 hold in top position Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as ... Continue Reading
Subversive Fitness: Day 295 Of 360
Day 295 Of 360 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 the weight. Rest as needed, and keep the total number of ... Continue Reading
Subversive Fitness: Day 294 Of 360
Day 294 Of 360 Positional and mechanical improvement: Single and double kettlebell lifts All skill levels: Single/double kettlebell clean from floor and swing front squat back ... Continue Reading
Subversive Fitness: Day 293 Of 360
Day 293 Of 360 20 Tire flip Rest up to :20 sec. in 5-rep intervals. Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a ... Continue Reading
Every Program Needs Strength Training
If you are following a workout program right now, that’s great. Whether the goal of your program is fat loss, hypertrophy, or strength, you have a goal and you have a plan to accomplish it. Any well ... Continue Reading
Subversive Fitness: Day 292 Of 360
Day 292 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) Walk starts at top of 5th rep. Drive both arms straight and ... Continue Reading
Subversive Fitness: Day 291 Of 360
Day 291 Of 360 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 ... Continue Reading
The Benefit of Increasing Training Volume for Hypertrophy
In a previous article Why Linear Periodization Sucks For Hypertrophy, I said that an effective training program should tax, stimulate, and overload the underlying systems of the adaptations you’re trying ... Continue Reading
Subversive Fitness: Day 290 Of 360
Day 290 Of 360 5 rounds of: 10 Bench press @ (up to) 60% of 2RM 5L, 5R Kettlebell row @ (up to) 75% of above 10 Kettlebell “Short swing” @ (minimum) 1/2 BW (Up to) 2 minutes rest If sets at ... Continue Reading
