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
Subversive Fitness: Day 188 of 360
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
3 Fat Loss Workouts for When You’re in a Time Crunch
Commit yourself, put in the effort, and you will see excellent results. Commit yourself, put in the effort, and you will see excellent results. This article is for those who want to train but ... Continue Reading
Subversive Fitness: Day 187 of 360
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
No Crunches Please: A 3 Phase Core Workout
You can get a great core workout without ever doing a sit-up or crunch. Many people hate crunches and even more find that they aggravate their lower back or neck. Follow along as I take you through a ... Continue Reading
Subversive Fitness: Day 186 of 360
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
Subversive Fitness: Day 185 of 360
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
Subversive Fitness: Day 184 of 360
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
Four Corners Workouts: Learn Plug and Play Training
Want a quality, heart-rate taxing, and muscle stimulating assignment? How about if you’re lacking motivation and need to "just do something?" Better yet, do you need to add some variety to your training? ... Continue Reading
Subversive Fitness: Day 183 of 360
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
Subversive Fitness: Day 182 of 360
Day 182 of 360 50/50 Kettlebell strict press: 3 x 1L, 1R @ as heavy as possible in each 5 x 3L , 3R @ as heavy as possible in each Alternating 1L, 1R, and then 3L, 3R, accumulate 36 total reps ... Continue Reading
Three Easy 10-Minute Workouts to Fit Anyone’s Busy Day
Here's an interesting tidbit: the inventor of P90X workouts - approximately one hour-long workouts - is also the brains behind the 10-Minute Trainer workouts. 10-Minute Trainer workout formats are designed ... Continue Reading
Subversive Fitness: Day 181 of 360
Day 181 of 360 Back squat:5 x 5 @ 75% of 2RM Rest as needed between sets. If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. ... Continue Reading
The 2-Minute Workout for Strong and Powerful Glutes
As an orthopedic surgeon and fitness expert, I am often asked about gluteal development. The conversations about this muscle group are as common as those about the biceps and triceps, in my ... Continue Reading
Subversive Fitness: Day 180 of 360
Day 180 of 360 Pendlay row: 5 x 10 @ (up to) 70% of 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When ... Continue Reading
Love To Lift Challenge – Day 100 Of 100
Day 100 of 100 1)Hang Snatch: (X/3)4 2)Hang Clean: (X/3)4 3)Jerk: (X/3)4 4)Back Squat/Vertical Jump: (X/4, 0/3)5 ... Continue Reading
Subversive Fitness: Day 179 of 360
Day 179 of 360 Positional and mechanical improvement: Mace lifting: Front pendulum, back pendulum, back pendulum + pull-over, 360, 10-2, varial Practice a few of the movements from listed above ... Continue Reading
Love To Lift Challenge – Day 99 Of 100
Day 99 of 100 1)Snatch High Pull & Snatch: (X/2+1)5 2)Clean High Pull & Clean: (x/2+1)5 3)Jerk off rack: (X/3)5 4)Back Squat: (X/2)5 5)Behind the Neck Press: (X/3)4 ... Continue Reading
Subversive Fitness: Day 178 of 360
Day 178 of 360 5 rounds of: 5L, 5R Kettlebell push press @ as heavy as possible in each set 10 Kettlebell halo + extension @ (up to) 50% of above 5 Chin-up (Minimum) 1 minute rest If position ... Continue Reading
Love To Lift Challenge – Day 98 Of 100
Day 98 of 100 1)Power Snatch & Overhead Squat: (X/1+3)4 2)Power Clean & Power Jerk: (X/1+3)4 3)Snatch High Pull: (X/3)4 Supine Sprints: X5 ... Continue Reading
Love To Lift Challenge – Day 97 Of 100
Day 97 of 100 1)Snatch: (X/2)6 2)Clean & Jerk: (X/2+2)5 3)Halting Snatch Deadlift: (X/3)4 4)Front Squat: (X/4)5 5)Good Morning: (X/6)4 ... Continue Reading
Subversive Fitness: Day 177 of 360
Day 177 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 Day 177 of 360 Back squat: 3 x 10 @ (up to) 70% of ... Continue Reading
Love To Lift Challenge – Day 96 Of 100
Day 96 of 100 1)Power Snatch: (X/4)4 2)Power Clean (x/4)4 3)Power Jerk: (x/3)4 4)Clean Halting Deadlift: (X/3)4 Frog Jumps: (0/5)4 ... Continue Reading
Subversive Fitness: Day 176 of 360
Day 176 of 360 5 rounds of: 10 Kettlebell “Short swing” @ 1 interval down from 5RM 10 Push-up/ Airplane push-up/ Plyometric push-up 1 minute rest Adjust kettlebell swing weight only if position ... Continue Reading
