Day 224 of 360 Back squat: 3 x 5 @ 75% 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 ... Continue Reading
Subversive Fitness: Day 223 of 360
Day 223 of 360 Pendlay row: 5 x 5 @ 75% 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 ... Continue Reading
Subversive Fitness: Day 222 of 360
Day 222 of 360 5 rounds of: 7 Bench press @ (up to) 70% of 2RM 1 minute rest 5L, 5R 1-arm kettlebell row @ as heavy as possible in each round 1 minute rest 5 Kettlebell high pull @ as heavy as ... Continue Reading
Endurance Athletes: Welcome to Strong Season
What a year it’s been! You’ve trained smart, raced hard, and checked a couple more items off of your racing bucket list. You even stood on the podium once or twice. Along the way, you made new friends, ... Continue Reading
Subversive Fitness: Day 221 of 360
Day 221 of 360 BENCHMARK “Waking the Dead” 6:55 (Suicidal Tendencies– “Controlled by Hatred/Feel Like Shit… Deja Vu”) 20 Tire smash (10L, 10R- Any variation) @ 6lb. W, 10lb. M 10 Tire/ Box ... Continue Reading
Subversive Fitness: Day 220 of 360
Day 220 of 360 Double kettlebell front squat: 7 x 5 @ heaviest 3-rep from 09/12/16 Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the ... Continue Reading
Subversive Fitness: Day 219 of 360
Day 219 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
6 More Hypertrophy Tips for the Long Limbed Lifter
Welcome back. In my first article, Hypertrophy for Long-Limbed Lifters, I covered the first five key training strategies to help long-limbed guys build muscle. In this article, I have another six tips for ... Continue Reading
Subversive Fitness: Day 218 of 360
Day 218 of 360 Deadlift: Climb to a new 2RM using warm-up sets of no more than 3 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep the total number of post-warm-up ... Continue Reading
Subversive Fitness: Day 217 of 360
Day 217 of 360 Press: Climb to a new 2RM using warm-up sets of no more than 3 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 216 of 360
Day 216 of 360 7 rounds of: 5 Bench press @ 75% of 2RM (rounds 1-3) + 65% (rounds 4-7) 3L, 3R Kettlebell clean @ as heavy as possible in each set 1 minute rest If needed, make weight ... Continue Reading
Subversive Fitness: Day 215 of 360
Day 215 of 360 50 Mace 360 / 1-arm 360: Position governs weight- today is self-scaled and challenging; Select weight that will demand a maximum of two set breaks. If a third is needed, adjust one ... Continue Reading
Cluster Sets for Athletic Conditioning
Strength and speed sit at opposite ends of a spectrum that embraces different manifestations of work, different forms of "athleticism" including absolute strength, strength speed, explosive strength, and ... Continue Reading
Subversive Fitness: Day 214 of 360
Day 214 of 360 4 rounds of: 4 Sled drag (20yd. each @ 1/3 BW) 8 Single kettlebell back squat @ 1/3 BW (4L, 4R) 12 Rocking chair @ 15lb. 25lb. (use bumper plate) 16 Push-up :20 sec. ... Continue Reading
Subversive Fitness: Day 213 of 360
Day 213 of 360 Pendlay row: 7 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 scheme is ... Continue Reading
Subversive Fitness: Day 212 of 360
Day 212 of 360 12 Turkish Get-up @ 60-70% of 1RM (3 x 2L, 2R) Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with. Our 2-count Turkish Get-up ... Continue Reading
Subversive Fitness: Day 211 of 360
Day 211 of 360 Back squat: 5 x 3 @ (up to) 85% of 2RM 2 x 5 @ 70% Rest as needed between sets. If sets of 3 require interruption at chosen weight, make as minor an adjustment as needed and ... Continue Reading
Subversive Fitness: Day 210 of 360
Day 210 of 360 Full-range high pull: 1 x 10 @ 1/4 BW 5 x 2 @ as heavy as possible Rest as needed between sets. If set of 2 requires interruption, adjust as little as needed to complete next set ... Continue Reading
Subversive Fitness: Day 209 of 360
Day 209 of 360 5 rounds of: 20 yd. Farmer carry @ minimum BW 5 Pull-up (Scaled to ability in each round) :20 sec. rest If more than one interruption is needed within 20 yd., adjust one ... Continue Reading
Subversive Fitness: Day 208 of 360
Day 208 of 360 Power clean: 5 x 5 @ 75-80% of 2RM Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. When the scheme is listed as “5 x 5″, it ... Continue Reading
Subversive Fitness: Day 207 of 360
Day 207 of 360 Back squat: 5 x 10 @ (up to) 60% of 2RM If a set requires interruption, make a minor adjustment prior to starting the next. When scheme is listed as “5 x 10″, it always refers to ... Continue Reading
Subversive Fitness: Day 206 of 360
Day 206 of 360 5 rounds of: 5 Tire flip 10 Kettlebell “Power swing” @ max 20lb. W, 30lb. M Set-up, positioning, and violence of action will define this drill; No lazy, casual lifts or reps. ... Continue Reading
Subversive Fitness: Day 205 of 360
Day 205 of 360 Bench press: 7 x 3 @ (up to) 85% of 2RM 1 x 9 @ 60% If sets require interruption at designated weight, make as minor an adjustment as needed and complete the next uninterrupted. ... Continue Reading
Subversive Fitness: Day 204 of 360
Day 204 of 360 Kettlebell suitcase deadlift: 5 x 7 @ as heavy as possible in each set Rest as needed between sets. If suitable weight is not available, get creative and make what you have work. ... Continue Reading
