Subversive Fitness: Day 108 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 108 of 360

3 rounds of:

 

3 Power clean @ 75% of 2RM
3L, 3R 1-arm kettlebell clean @ 50% of above
(Minimum) 1 minute rest

 

Then, 3 rounds of:

 

5 Hang power clean @ 60% of power clean 2RM
5L, 5R 1-arm kettlebell swing clean @ 50% of above
(Up to) 1 minute rest

 

If sets require interruption at designated weights, or position breaks, make a minor adjustment and continue. Reminder: Position and execution always govern weight. Kettlebell clean: Maintain all details used in the barbell lift.

And then, 12 minutes or 12 rounds, whichever comes first:

 

60 Jumprope
:20 sec. Airdyne @ minimum 65% of max RPM
2 Rocking chair (Weighted or unweighted)

 

Hustle in the transitions, limit rest, and manage breathing. If 12 rounds are not completed, count and note completed rounds and partials as reference for next time. As always- attempt to complete the task, not run out the clock.

 

Each drop below designated 65% = 10 Burpee + 10 Front roll, accumulated and performed at the end.

 

 

And finally, “Time under tension”:

 

One-arm bodyweight row hold (Upside-down plank- use barbell + overhand grip for hold)

 

Brace as needed with non-working arm, and switch arms as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

 

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