Subversive Fitness: Day 197 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 197 of 360

Deadlift:

 

3 x 3 (up to) 95% of 2RM
1 x 10 @ 65% (use double overhand grip)
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 the scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

 

Today:

 

Perform 1L, 1R Turkish Get-up (@ up to 60% of 1RM)

 

Immediately following deadlift, and then rest after both movements are complete.

 

 

Then:

 

12 Pull-up
18 Medicine ball throw
9 Pull-up
18 Medicine ball throw
6 Pull-up
18 Medicine ball throw
3 Pull-up
18 Medicine ball throw

 

Scale pull-up to ability for uninterrupted sets, and transition quickly and aggressively to the medicine ball.

 

Performed casually or too light, the medicine ball thrown today is not enough work.

 

Recommended weights are 16lb. + W, 20lb. + M. Smash the ball through the wall in powerful, organized positions, and get out what you put in.

 

And then, “Time under tension”:

 

25 Dowel partial pull-over + 50 Hollow rock

 

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a pulling/ rotation day, and improving position for next time.

Responsibility.

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