Subversive Fitness: Day 217 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 217 of 360

Press:

 

Climb to a new 2RM using warm-up sets of no more than 3 reps (starting at no more than 60%) before adjusting weight.

 

Rest as needed, and keep total number of post-warm-up lifts under 18 (Ex. 3, 3, 3, 2, 2, 2… ).

 

 

Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution, and range of motion always govern weight.

 

Then, quickly and powerfully, 2 rounds of:

 

20 Kettlebell push press (2 x 5L, 5R @ as heavy as possible)
20 yd. push-up walk
20 Straight jump
20 calories Airdyne
200 Jumprope
1 minute rest

 

If needed outside of designated 1 minute, keep rest to three breaths or less (not to exceed :15 sec.).

 

Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground push-up: 3 + 1 = 1.

 

Airdyne: Pace is vicious, and should be no less than 75% of max RPM.

 

And then, “Time under tension”:

 

Max-duration plank hold (Organized top of push-up) +
20 calorie Airdyne @ cool-down pace

 

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.

 

Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

[purpose] A useful movement has a purpose, and that purpose is very seldom simply movement.

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