Day 246 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 245 of 360
Day 245 of 360 5 rounds of: 5L, 5R Kettlebell push press @ as heavy as possible 10 Kettlebell halo + extension @ max 1/4 BW or Mace 360 @ as heavy as possible (uninterrupted) 1 Sled pull @ minimum 3/4 ... Continue Reading
Subversive Fitness: Day 244 of 360
Day 244 of 360 Deadlift: 3 x 5 (up to) 85% of 2RM 2 x 10 @ 75% (use double overhand grip) Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and ... Continue Reading
Subversive Fitness: Day 243 of 360
Day 243 of 360 7 rounds of: 3L 1-arm kettlebell row 3L 1-arm kettlebell clean 3R 1-arm kettlebell row 3R 1-arm kettlebell clean 3 Pull-up (Scaled to full ability in each round) 1-minute ... Continue Reading
4 Strategies to Get Stronger This Winter
Science has proven that stronger people live longer. So, essentially, that makes strength training the fountain of youth. Now that you know the secret to youthful vibrance, you have an even better reason ... Continue Reading
Subversive Fitness: Day 242 of 360
Day 242 of 360 Back squat: 5 x 5 @ 75% of 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme ... Continue Reading
Subversive Fitness: Day 241 of 360
Day 241 of 360 Bench press: 7 x 5 @ 75-80% of 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the ... Continue Reading
Subversive Fitness: Day 240 of 360
Day 240 of 360 Double kettlebell front squat: 7 x 5 @ heaviest set from 09/29/16 Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the ... Continue Reading
Subversive Fitness: Day 239 of 360
Day 239 of 360 Mace front pendulum: 4 x 50 @ as heavy as possible in each If done correctly, and started ambitiously, weight should need to change within 4 sets. Rest as needed between sets. When ... Continue Reading
Yes, You Can Build Muscle Without Specialized Equipment
Every young powerlifter thinks they want to train at a bare bones garage gym with no machines or unnecessary equipment. They fall in love with the idea of training only with a barbell and heavy free ... Continue Reading
Subversive Fitness: Day 238 of 360
Day 238 of 360 Press: 3 x 7 @ (up to) 70% of 2RM 2 x 5 @ 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 237 of 360
Day 237 of 360 Hang power clean: 5 x 5 @ (up to) 70% of power clean 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading
Subversive Fitness: Day 236 of 360
Day 236 of 360 Back squat: 3 x 10 @ (up to) 70% of 2RM Then: Single kettlebell back squat: 2 x 5L, 5R @ as heavy as possible in each set Day 236 of 360 Back squat: 3 x 10 @ (up to) 70% ... Continue Reading
Subversive Fitness: Day 235 of 360
Day 235 of 360 Pendlay row: 6 x 8 @ 65-75% of 2RM 1 x max rep @ 60% If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed ... Continue Reading
Subversive Fitness: Day 234 of 360
Day 234 of 360 Mace 360/Kettlebell halo: 6 x 8 @ as heavy as possible in each Select weights based on the ability to complete each set with quality, uninterrupted reps. Adjust by round as needed. If ... Continue Reading
Subversive Fitness: Day 233 of 360
Day 233 of 360 Mace 360/ Kettlebell halo: 6 x 8 @ as heavy as possible in each Select weights based on the ability to complete each set with quality, uninterrupted reps. Adjust by round as needed. If ... Continue Reading
Subversive Fitness: Day 232 of 360
Day 232 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
Subversive Fitness: Day 231 of 360
Day 231 of 360 Skill work/ fact-finding: Kettlebell snatch (from swing and floor) Today, at skill work weights, practice the details of the kettlebell snatch and make improvements. Start ... Continue Reading
Subversive Fitness: Day 230 of 360
Day 230 of 360 Bench press: 5 x 3 @ (up to) 90% of 2RM 3 x 3 @ 75% If sets require interruption at the designated weight, make as minor an adjustment as needed and complete the next uninterrupted. ... Continue Reading
Subversive Fitness: Day 229 of 360
Day 229 of 360 Deadlift: 3 x 5 @ 85% of 2RM 1 x 10 @ 75% (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 228 of 360
Day 228 of 360 10 rounds of: 2 Kettlebell clean (1L, 1R) + :30 sec. hold at top of each 10 Push-up 10 V-up :20 sec. rest Ability to hold for designated duration governs weight in each round. ... Continue Reading
Subversive Fitness: Day 227 of 360
Day 227 of 360 Kettlebell suitcase deadlift: 3 x 15 @ (up to) 50-60% of deadlift 2RM Rest between sets, and attempt as little rest as possible during. No touch-and-go- take time to set-up and re-set ... Continue Reading
Subversive Fitness: Day 226 of 360
Day 226 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 225 of 360
Day 225 of 360 20 Turkish Get-up @ 60-70% of 1RM (4 x 2L, 2R + 2 x 1L, 1R) Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become ... Continue Reading
