Day 289 Of 360 Kettlebell suitcase deadlift: 3 x 12 @ as heavy as possible in each Rest as needed between aggressive, uninterrupted sets. When scheme is listed as “3 x 12″, it always refers to “Sets” ... Continue Reading
Subversive Fitness: Day 288 Of 360
Day 288 Of 360 Front squat: 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 ... Continue Reading
Subversive Fitness: Day 287 Of 360
Day 287 Of 360 50/50 Kettlebell strict press: 3 x 5L, 5R @ as heavy as possible in each 3 x 3L , 3R @ 2 intervals down from heaviest above Alternating as directed, keep kettlebells in-hand for ... Continue Reading
Subversive Fitness: Day 286 Of 360
Day 286 Of 360 Tire smash: 3 x 20 @ as heavy as possible in each Rest as needed between sets, and use 2-3 warm-up sets (no more than 10-12 reps each) to determine working weight. If sets require ... Continue Reading
Subversive Fitness: Day 285 Of 360
Day 285 Of 360 Back squat: 5 x 5 @ (up to) 75% of 2RM 1 x 10 @ 50% 3 x 5L, 5R @ 30-40% (as kettlebell back squat) Rest as needed between sets. If sets require interruption, make as minor an ... Continue Reading
Subversive Fitness: Day 284 Of 360
Day 284 Of 360 Pendlay row: 5 x 5 @ (up to) 80% of 2RM 1 x 5L, 5R @ (up to) 70% (as 1-arm kettlebell row) 1 x 10L, 10R @ 60% (as 1-arm kettlebell row) If sets require interruption, make as minor an ... Continue Reading
Subversive Fitness: Day 283 Of 360
Day 283 Of 360 Kettlebell high-pull + Goblet catch or sandbag shoulder: 5 x 5 @ as heavy as possible in each set Rest as needed between sets, and intersperse movements as desired-if sufficient ... Continue Reading
Subversive Fitness: Day 282 Of 360
Day 282 Of 360 Deadlift: 5 x 5 @ (up to) 75% of 2RM 1 x 10 @ 60% (use double overhand grip) 1 x 20 @ BW (using single kettlebell) If sets require interruption, make as minor an adjustment as needed ... Continue Reading
Subversive Fitness: Day 281 Of 360
Day 281 Of 360 Full-range high pull: 4 x 5 @ as heavy as possible in each set 1 x 15 @ 50% of heaviest 5-rep from above Rest as needed between sets. If the set of 5 requires interruption, adjust as ... Continue Reading
A Simple Cue to Immediately Improve Your Deadlift
What does your deadlift look like when it gets heavy? More than likely, your hips shoot up, your chest collapses forward, and you lose the maximal force you are trying to apply. When the hips rise ... Continue Reading
Subversive Fitness: Day 280 Of 360
Day 280 Of 360 50 Mace 360 / 1-arm 360: Position governs weight- today is self-scaled and challenging; Select a weight that will demand a maximum of two set breaks. If a third is needed, adjust one ... Continue Reading
Subversive Fitness: Day 279 of 360
Day 279 of 360 2L, 2R Turkish Get-up @ (up to) 90% of 1RM 20 yd. Farmer carry @ as heavy as possible 1 minute rest 4L, 4R Turkish Get-up @ (up to) 75% 40 yd. Farmer carry @ as heavy as possible 1 ... Continue Reading
Subversive Fitness: Day 278 of 360
Day 278 of 360 Positional and mechanical improvement: Kettlebell complexes and hand-to-hand transitions Transitioning fluidly from one movement to another, into and out of a lift, and/or from ... Continue Reading
Get Tough: A Beginner’s Guide to Impact Training
I’ve taken elbow shots, been punched, kicked and tackled. And this was just in the work-place environment. Some serious roughhousing was normal at some of the factories I worked at years ago. And the hits ... Continue Reading
Subversive Fitness: Day 277 of 360
Day 277 of 360 Pendlay row: 6 x 6 @ (up to) 75% of 2RM Then: Kettlebell clean: 6 x 3L, 3R @ as heavy as possible in each set (1/2 BW baseline) Rest as needed between sets in both movements. If sets ... Continue Reading
Subversive Fitness: Day 276 of 360
Day 276 of 360 Back squat: 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 ... Continue Reading
Subversive Fitness: Day 275 of 360
Day 275 of 360 Hang power clean: 3 x 5 @ (up to) 60% of power clean 2RM Power clean: 3 x 5 @ 75% of 2RM Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight ... Continue Reading
Subversive Fitness: Day 274 of 360
Day 274 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 ... Continue Reading
Subversive Fitness: Day 273 of 360
Day 273 of 360 Bench press: 6 x 8 @ (up to) 70% of 2RM If sets require interruption at designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is ... Continue Reading
Subversive Fitness: Day 272 of 360
Day 272 of 360 Double kettlebell front squat: 7 x 3 @ minimum one interval above heaviest previous effort If sets require interruption at chosen weight, make as minor an adjustment as needed and ... Continue Reading
Subversive Fitness: Day 271 of 360
Day 271 of 360 Press: 3 x 3 (up to) @ 90% of 2RM 3 x 5 @ (up to) 75% Rest as needed between sets. If sets require interruption at the designated weight, make as minor an adjustment as needed and ... Continue Reading
Subversive Fitness: Day 270 of 360
Day 270 of 360 Deadlift: 5 x 3 @ 85% + of 2RM Rest as needed between sets. Move as close to recent 2RM as possible for positionally sound, uninterrupted sets. Reminder: Even when lifting ... Continue Reading
Subversive Fitness: Day 269 of 360
Day 269 of 360 5 rounds of: 4-position kettlebell squat drill: 3 Kettlebell front squat (Left) 5 Kettlebell back squat (Left) 3 Kettlebell front squat (Right) 5 Kettlebell back squat ... Continue Reading
Subversive Fitness: Day 268 of 360
Day 268 of 360 Bench press: 3 x 10 @ (up to) 70% of 2RM Kettlebell row 3 x 10L, 10R @ as heavy as possible Strong, positionally sound sets of each movement. If sets require interruption, or position ... Continue Reading
