Day 267 of 360 5 rounds of: 20 Kettlebell “Short swing“ @ 50% of 5RM 1 Sled drag (20 yd. each @ BW) 10 Pull-up 1 minute rest Stay powerful and attentive, and- safety considered- take no rest ... Continue Reading
Subversive Fitness: Day 266 of 360
Day 266 of 360 Pendlay row: 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 265 of 360
Day 265 of 360 Back squat: 5 x 5 @ (up to) 85% of 2RM Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed and ... Continue Reading
5 Ways to Progress Your Plank
If you are a student of fitness long enough, eventually you will be exposed to some variation of the plank for core stability. The plank can be taught two ways: on your forearms or with straight arms. ... Continue Reading
Powerlifters: Do You Need to Overhead Press?
As a powerlifting coach, I frequently get asked: Should I include the overhead press in my training if I’m a competitive or recreational powerlifter? As with most questions in strength and conditioning, ... Continue Reading
Subversive Fitness: Day 264 of 360
Day 264 of 360 Pendlay row: 5 x 5 @ 75-80% of 2RM 1 x max rep @ 60% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. ... Continue Reading
Subversive Fitness: Day 263 of 360
Day 263 of 360 Kettlebell swing clean + push press: 4 x 3L, 3R @ as heavy as possible in each set 2 x 6L, 6R @ 75% of heaviest set above 1 x 6L, 6R @ 50% Rest as needed between sets. If sets ... Continue Reading
Subversive Fitness: Day 262 of 360
Day 262 of 360 7 rounds of: 5L, 5R Kettlebell back squat 7 Push-up 5 Goblet squat 7 Pull-up/ chin-up/ mixed grip/ varied implement (Minimum) 1 minute rest Weights and movement variations are ... Continue Reading
Subversive Fitness: Day 261 of 360
Day 261 of 360 15 minutes of: 20 yd. Farmer carry @ 3/4 BW (dumbbells or kettlebells) 20 yd. walking lunge @ 1/2 of above :20 sec. rest Attempt no rest outside of the designated duration in ... Continue Reading
Subversive Fitness: Day 260 of 360
Day 260 of 360 Deadlift: 5 x 5 @ 75% of 2RM 1 x 15 @ 50% (use double overhand grip) Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the ... Continue Reading
Subversive Fitness: Day 259 of 360
Day 259 of 360 Bench press: 3 x 3 (up to) @ 90+% of 2RM 3 x 5 @ 75-80% of 2RM Rest as needed between sets. If sets require interruption at designated weight, make as minor an adjustment as needed ... Continue Reading
Subversive Fitness: Day 258 of 360
Day 258 of 360 Sled drag (20yd. @ as heavy as possible) ”Drag” = forward, and “Pull” = backward. Today, use up to 3 trips to determine heaviest possible drag. If the time to completion exceeds:90 ... Continue Reading
Subversive Fitness: Day 257 of 360
Day 257 of 360 20 Tire Flips Rest up to 30 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
The Deload: The Path to Bigger, Faster and Stronger
“One More!” “It’s all you bro!” “Light weight! Light weight!” Yea, we’ve all been there. The two dudes in their cut-off high school football shirts, screaming to squeeze out one more bench ... Continue Reading
Subversive Fitness: Day 256 of 360
Day 256 of 360 6 rounds of: 6 Kettlebell suitcase deadlift @ (up to) 1+1/2 BW 2 Farmer carry (20 yd. each @ same) 6 Dip (Scaled to ability in each round) (Up to) 1 minute rest Farmer carry ... Continue Reading
Subversive Fitness: Day 255 of 360
Day 255 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
Subversive Fitness: Day 254 of 360
Day 254 of 360 Back squat: 3 x 5 @ 75-80% of 2RM Double kettlebell front squat: 5 x 5 @ heaviest set from 10/22/16 If sets require interruption, make as minor an adjustment as needed and complete ... Continue Reading
Subversive Fitness: Day 253 of 360
Day 253 of 360 7 rounds of: 5 Bench press @ (up to) 75% of 2RM :30 sec. rest 5L, 5R Kettlebell row @ as heavy as possible in each round 1 minute rest If sets at chosen weight require ... Continue Reading
Subversive Fitness: Day 252 of 360
Day 252 of 360 7 rounds of: 3 Power clean @ (up to) 85% of 2RM 3L, 3R Kettlebell clean @ (up to) 70% of above (Minimum) 1 minute rest If sets require interruption at chosen weights or position ... Continue Reading
Subversive Fitness: Day 251 of 360
Day 251 of 360 50/50 Kettlebell strict press: 3 x 3L, 3R @ as heavy as possible in each 3 x 3L , 3R @ 2 intervals down from heaviest above Day 251 of 360 50/50 Kettlebell strict press: 3 x 3L, ... Continue Reading
Subversive Fitness: Day 250 of 360
Day 250 of 360 Deadlift: 5 x 10 @ 65% of 2RM (double overhand grip) Rest as needed between sets. If sets require interruption based on grip failure, rest briefly and continue at the same weight. If ... Continue Reading
Subversive Fitness: Day 249 of 360
Day 249 of 360 10 Turkish Get-up @ as heavy as possible (1L, 1R) Rest minimum :45 sec. between reps, and add a 2/1000 pause to any transition point that you are struggling with. Position governs ... Continue Reading
Subversive Fitness: Day 248 of 360
Day 248 of 360 Back squat: 3 x 10 @ 60% of 2RM Single kettlebell back squat: 3 x 5L, 5R @ as heavy as possible in each set Rest as needed between sets. If designated/ chosen weight requires ... Continue Reading
Subversive Fitness: Day 247 of 360
Day 247 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
