Subversive Fitness: Day 265 of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 265 of 360

 

Back squat: 5 x 5 @ (up to) 85% of 2RM

 

Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight.

 

Then:

 

Dumbbell box jump: 10, 5, 5- 5

 

Weight increases when denoted by commas, and then remains the same for a strong 2 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.

 

Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.

 

And then, 5 rounds of:

 

5 Inchworm
10 Push-up
10 Box jump @ 20″ W, 24″ M

 

This is a simple (but not easy) drill with no designated rest- move attentively and aggressively, and put in what you expect to get out.

 

Push-up: If range of motion fails, scale accordingly and continue safely.

 

Box jump: Standardize movement: Specific set-up/ reset, breathing/ tension, arm swing.

 

 

Address the details and perform attentive, powerful reps.

 

 

And finally, “Time under tension”:

 

Anchored squat @ 15lb. W, 25lb. M +
100 Abmat sit-up (Short rest only if needed in 25-rep sets)

 

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.

 

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