Subversive Fitness: Day 202 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 202 of 360

Back squat:

 

3 x 5 @ 75% of 2RM
3 x 5 @ 65%
1 x 10 @ 50%

 

When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Today: 

 

Perform 10 Goblet squat @ 1/4 BW and 
5 3/1000 bodyweight row immediately following each set of lifts, and 
rest as needed after the three movements are complete.

 

Then, 5 rounds of:

 

10 Burpee broad jump
10 Bodyweight row (Any implement/ hand position)
100 Jumprope

 

No designated rest. Breathe intelligently, move aggressively; Performed casually, the piece above is not enough work.

 

 

And then, “Time under tension”:

 

50 steps walking lunge @ cool-down pace

 

Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

 

Topic: 

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