Subversive Fitness: Day 224 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 224 of 360

Back squat:

 

3 x 5 @ 75% of 2RM
1 x max rep @ 60%

 

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 “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.

 

Today: 

 

Perform 5 3/1000 Bodyweight row and 
10 kettlebell halo + extension @ max 25lb. W, 35lb.
M immediately following each set of squat.
Rest as needed once the three movements are complete.

 

3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

 

 

Then, 5 rounds of:

 

4-position kettlebell squat drill:
2 Kettlebell front squat (Left)
2 Kettlebell back squat (Left)
2 Kettlebell front squat (Right)
2 Kettlebell back squat (Right)

 

2 + 2 + 2 + 2 = 1 round. Rest as needed between rounds. Goal is fluid, seamless transitions from front to back, and left to right. Each set should pose a significant challenge- weakest lift/ transition governs weight, and denotes improvement for next time. 1/2 BW is a sound baseline.

 

And then, “Time under tension”:

 

Bar hang + 50 steps walking lunge @ cool-down pace

 

Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

 

Lunge: 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.

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