Subversive Fitness: Day 164 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 164 of 360

Back squat:

 

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

 

Then:

 

Pull-up/ Mixed grip:

 

Perform 40 total reps of the most challenging variation possible in 3-4 rep sets. Rest as needed, and insist on full range of motion and proper mechanics in each rep. If available, vary implement in at least a few sets.

 

Today: Intersperse 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each squat set. Rest as needed once two movements are complete.

 

Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

 

1-arm 360: If this movement is foreign, or clunky, adjust to light kettlebell halo (max 25lb. W, 35lb. M)

 

 

And then, “Time under tension”:

 

10 rounds of:
10 Hollow rock (Unweighted) + 10 Abmat sit-up @ 15lb. W, 25lb. M

 

Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

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