strength and conditioning

Day 203 of 360 Mace front pendulum: 5 x 20 @ as heavy as possible Begin as heavy as possible (or as heavy as available) and only scale down if mechanics break; If position stays strong but set ... Continue Reading

Day 202 of 360 Back squat: 3 x 5 @ 75% of 2RM 3 x 5 @ 65% 1 x 10 @ 50% When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always ... Continue Reading

Day 201 of 360 Kettlebell push press: Using warm-up sets of no more than 2-3 reps per arm, and keeping total reps under 30 (15L, 15R) climb to and find your 1RM push press/ push ... Continue Reading

Day 200 of 360 Back squat: 3 x 5 @ 75% of 2RM 3 x 5 @ 65% 1 x 10 @ 50% When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion ... Continue Reading

Day 199 of 360 Full-range high pull: 5 x 5 @ as heavy as possible in each set 2 x 10 @ 50% of heaviest 5-rep from above Rest as needed between sets. If a set of 5 requires interruption, adjust ... Continue Reading

Day 198 of 360 7 rounds of: 7 Bench press @ 60% of 2RM 7 Double kettlebell front squat @ as heavy as possible uninterrupted 1 minute rest Make minor weight adjustments as needed to complete ... Continue Reading

Day 197 of 360 Deadlift: 3 x 3 (up to) 95% of 2RM 1 x 10 @ 65% (use double overhand grip) 1 x 15 @ 40-50% Rest as needed between sets. If sets require interruption, make as minor an adjustment ... Continue Reading

Day 196 of 360 Press: 3 x 5 @ (up to) 70% of 2RM 1 x 10 @ 50-60% 1 x 10 @ 30-40% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete ... Continue Reading

Day 195 of 360 Front squat: 2 x 5 @ 80% of 2RM 2 x 10 @ (up to) 70% of 2RM Rest as needed between sets. If 5-rep sets require interruption, make as minor an adjustment as needed and complete ... Continue Reading

Day 194 of 360 Front squat: 2 x 5 @ 80% of 2RM 2 x 10 @ (up to) 70% of 2RM Rest as needed between sets. If 5-rep sets require interruption, make as minor an adjustment as needed and complete ... Continue Reading

Day 193 of 360 Pendlay row: 5 x 3 @ (up to) 95% of 2RM 3 x 3 (up to) 85% of 2RM 1 x 5 @ 75% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and ... Continue Reading

Day 192 of 360 9 rounds of the following kettlebell complex: 7 Deadlift 5 High pull 3 Full-range high pull (Up to) 1 minute rest Today, entire sequence is performed with one kettlebell- ... Continue Reading

Day 191 of 360 5 rounds of: 20 Mace front pendulum + :20 sec. hold 10 Underhand bodyweight row 10 Mace 360/ Kettlebell halo 5 Chin-up 1 minute rest Today, we will decelerate the mace at the ... Continue Reading

Day 190 of 360 Back squat: 3 x 5 @ 75% of 2RM 1 x max rep @ 75% of 2RM 1 x max rep @ 60% Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60%. ... Continue Reading

Day 189 of 360 High-hang power clean: 1 x 7 @ 50-60% of power clean 2RM Hang power clean: 2 x 5 @ (up to) 75% of power clean 2RM Power clean:3 x 5 @ (up to) 85% of 2RM Rest as needed between sets. ... Continue Reading

Day 188 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 same weight. If ... Continue Reading

Day 187 of 360 Bench press: 5 x 5 @ (up to) 75% of 2RM 1 x 10 @ 60% Rest as needed between sets. If sets require interruption at designated weight, make as minor an adjustment as needed and ... Continue Reading

Day 186 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

Day 185 of 360 3 rounds of: 15 Kettlebell suitcase deadlift @ as heavy as possible 30 Mace 360 @ as heavy as possible 1 minute rest Select challenging weights based on the ability to complete ... Continue Reading

Day 184 of 360 Walking lunge: 6 x 6 @ (up to) 75% of front squat 2RM Rest as needed between sets. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell ... Continue Reading

Day 183 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