Strong is never wrong, in every sport and in life.
What are the stories you’ve always told yourself about your body? If you’re like most people, you either believe you were born strong, or you weren’t. The role of genetics in body type, physical capacity, and longevity has been emphasized for so long in the scientific literature and pop culture alike, that a whole lot of people have subconsciously resigned themselves to what they believe is their fate.

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Source:: Breaking Muscle

Transition seamlessly, and attempt no rest. Even in fatigue, hold high standards for each rep of every movement.
Day 289 Of 360
Kettlebell suitcase deadlift: 3 x 12 @ as heavy as possible in each

Rest as needed between aggressive, uninterrupted sets. When scheme is listed as “3 x 12″, it always refers to “Sets” x “Reps”.

Reminder: Position and range of motion always govern weight.

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Source:: Breaking Muscle

You can’t have a weak grip and expect to get anything of value done.
Whether you know it or not, your forearm and grip strength say a lot about you. Grip strength is a quick way to evaluate how much full body strength one possesses. If you have the hand strength of a 12-year-old, you aren’t picking up heavy things.

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Source:: Breaking Muscle

If a sit-up is easy, it’s useless.
Day 272 of 360
Double kettlebell front squat: 7 x 3 @ minimum one interval above heaviest previous effort

If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

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Source:: Breaking Muscle

Mind position and execution, and move with power.
Day 239 of 360
Mace front pendulum:
4 x 50 @ as heavy as possible in each

If done correctly, and started ambitiously, weight should need to change within 4 sets. Rest as needed between sets. When scheme is listed as “4 x 50″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, as quickly and violently as possible:

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Source:: Breaking Muscle