Day 12 Set 1 Set 2 Set 3 Set 4 Push ups 1 2 3 4 Pull ups 1 2 3 4 Alt: BW rows 2 4 6 8 KB Swings 10 15 15 15 Day 12 Set 1 Set ... Continue Reading
Subversive Fitness: Day 131 of 360
Day 131 of 360 4 rounds of: 8 Kettlebell hand-to-hand swing clean + front squat @ minimum 30% of back squat 2RM 8 Kettlebell halo @ 35lb. W, 55lb. M 4 Inchworm (Minimum) 1 minute rest Goals ... Continue Reading
Love to Lift Challenge – Day 51 of 100
Day 51 of 100 1)Hang Power Snatch: (X/3)4 2)Halting Clean Deadlift to Power Position (x/4)4 3)Behind the Neck Power Jerk: (X/4)5 4)Good Morning: (X/6)4 Crunches: (X/15)4 ... Continue Reading
Frog Fit Challenge – Day 1 of 3, Week 11
Day 1 of 3, Week 11 Every Tuesday and Thursday, at 6 pm PT, I have a Facebook Live challenge, you can join in and ask me anything you want, but I focus on my pull-ups and alternatives. If you have no ... Continue Reading
The Push-Pull-Swing Challenge – Day 11
Day 11 Set 1 Set 2 Set 3 Set 4 Push ups 1 2 3 4 Pull ups 1 2 3 4 Alt: BW rows 2 4 6 8 KB Swings 10 15 15 15 Day 11 Set 1 Set ... Continue Reading
Subversive Fitness: Day 130 of 360
Day 130 of 360 Pendlay row: 5 x 5 @ 80% of 2RM Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. When scheme is listed as “5 x 5″, it always ... Continue Reading
Love to Lift Challenge – Day 50 of 100
Day 50 of 100 1)Snatch High Pull & Snatch: (X/3+1)4 2)Power Clean & Front Squat: (X/3+3)4 3)Jerk Balance (X/3)4 4)Push Press: (X/3)4 5)Back Squat: (X/4)4 Supine Sprints x5 ... Continue Reading
Frog Fit Challenge – Day 3 Of 3, Week 10
Day 3 0f 3, Week 10 It's challenge day again. Test yourself with the following routine over 6 minutes. Every Friday, or 3rd day of this challenge, we will have a new benchmark workout for you to try. 2 ... Continue Reading
The Push-Pull-Swing Challenge – Day 10
Day 10 Set 1 Set 2 Set 3 Set 4 Push ups 2 3 4 5 Pull ups 2 3 4 5 Alt: BW rows 4 6 8 10 KB Swings 15 15 15 15 Day 10 Set 1 Set ... Continue Reading
Subversive Fitness: Day 129 of 360
Day 129 of 360 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of Farmer hold @ as heavy as possible Have increasing/ decreasing scaling options lined up. If chosen weight drops during :20 sec. ... Continue Reading
Love to Lift Challenge – Day 49 of 100
Day 49 of 100 1)Snatch: (X/3)4 2)Clean Extension & Clean: (X/2+1)4 3)Snatch Deadlift: (X/4)5 One legged hops: (0/4+4)4 ... Continue Reading
The Push-Pull-Swing Challenge – Day 9
Day 9 Set 1 Set 2 Set 3 Set 4 Push ups 2 3 4 5 Pull ups 2 3 4 5 Alt: BW rows 4 6 8 10 KB Swings 15 15 15 15 Day 9 Set 1 Set ... Continue Reading
Subversive Fitness: Day 128 of 360
Day 128 of 360 Push press: 3 x 5 (up to) 80% of 2RM 1 x 7 @ 65% 1 x 9 @ 50%, each with a full 3/1000 overhead Rest as needed between sets. If sets require interruption, make as minor an ... Continue Reading
Love to Lift Challenge – Day 48 of 100
Day 48 of 100 1)Power Snatch: (X/2)4 2)Power Clean & Jerk: (X/2+1)4 3)Dead Stop Back Squat: (X/4)4 4)Jerk off racks: (X/2)4 5)Good Morning: (X/6)3 Day 48 of 100 1)Power Snatch: ... Continue Reading
Frog Fit Challenge – Day 2 Of 3, Week 10
Day 2 of 3, Week 10 Every Tuesday and Thursday, at 6 pm PT, I have a Facebook Live challenge, you can join in and ask me anything you want, but I focus on my pull-ups and alternatives. If you have no ... Continue Reading
The Push-Pull-Swing Challenge – Day 8
Day 8 Set 1 Set 2 Set 3 Set 4 Push ups 2 3 4 5 Pull ups 2 3 4 5 Alt: BW rows 4 6 8 10 KB Swings 15 15 15 15 You want push up variations? We've ... Continue Reading
Subversive Fitness: Day 127 of 360
Day 127 of 360 Back squat: 3 x 3 @ (up to) 90% of 2RM 1 x 7 @ 75% 3 x 5 @ 60% 1 x 9L, 9R @ 1/2 BW or 30% of 2RM- whichever is greater (9L, 9R performed as single kettlebell back squat) ... Continue Reading
Love to Lift Challenge – Day 47 of 100
Day 47 of 100 Pull ups can go from static hold for time, if you cannot manage one, to 6-8 reps per set here. 1)Snatch & Overhead Head Squat: (X/2+2)4 2)Clean & Jerk: (X/2+1)4 3)Snatch High ... Continue Reading
Love to Lift Challenge – Day 46 of 100
Day 46 of 100 1)Power Snatch: (X/3)5 2)Power Clean & Jerk: (X/3+1)4 3)Clean Extention: (X/4)4 4)Push Jerk: (X/3)4 Box Jumps (0/4)4 ... Continue Reading
Subversive Fitness: Day 126 of 360
Day 126 of 360 Pendlay row: 3 x 3 @ (up to) 95% of 2RM 1 x 7 @ 75% 3 x 5 @ 60% Rest as needed between sets. If sets of 3 require interruption at chosen weight, make as minor an adjustment as ... Continue Reading
The Push-Pull-Swing Challenge – Day 7
Day 7 Set 1 Set 2 Set 3 Set 4 Push ups 2 3 4 5 Pull ups 2 3 4 5 Alt: BW rows 4 6 8 10 KB Swings 15 15 15 15 Day 7 Set 1 Set ... Continue Reading
Frog Fit Challenge – Day 1 of 3, Week 10
Day 1 0f 3, Week 10 Every Tuesday and Thursday, at 6 pm PT, I have a Facebook Live challenge, you can join in and ask me anything you want, but I focus on my pull-ups and alternatives. If you have no ... Continue Reading
The Push-Pull-Swing Challenge – Day 6
Day 6 Set 1 Set 2 Set 3 Set 4 Push ups 2 3 4 5 Pull ups 2 3 4 5 Alt: BW rows 4 6 8 10 KB Swings 15 15 15 15 Day 6 Set 1 Set ... Continue Reading
Subversive Fitness: Day 125 of 360
Day 125 of 360 Bench press: 5 x 5 @ 75-80% of 2RM 1 x 15 @ 60% If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as ... Continue Reading
