Workouts

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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