Subversive Fitness: Day 162 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 162 of 360

Back squat:
2 x 5 (up to) 80% of 2RM
1 x 10 @ 70%
1 x 15 @ 40-50%

 

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Then, 5 rounds of:

 

3 Tire flip
5 Burpee broad jump
:20 sec. rest

 

Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.

 

 

 

2 minutes rest, and then, 2 timed rounds of:

 

20 calories Airdyne
20 Bodyweight row (Change hand position/ implement as desired)
:20 sec. rest

 

Stay within designated rest, and take less if you need it- standardize breathing, focus on mechanics, and mitigate fatigue by putting your mind elsewhere. Match time (and effort) from round one into round two.

 

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.