Subversive Fitness: Day 271 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 271 of 360

Press:
3 x 3 (up to) @ 90% of 2RM
3 x 5 @ (up to) 75%

 

Rest as needed between sets. If sets require interruption at the designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

 

Reminder: Position and range of motion always govern weight.

 

Then,

 

5 rounds of:

 

5L, 5R Kettlebell push press @ as heavy as possible in each set
10 Kettlebell halo + extension @ (up to) 50% of above
5 Chin-up
(Minimum) 1 minute rest

 

If position breaks, the range of motion shortens or pressing sets to require interruption, adjust accordingly and continue safely.

 

Reminder: Again, position and range of motion always govern weight, and locked-out/ overhead is not a relative position.

 

 

And then, 7 minutes or 7 rounds, whichever comes first:

 

50 Jumprope
20 revolutions Airdyne @ 100%
5 reps “GYAOTG”

 

The goal is the completion of 7 rounds, not running out the clock at 7 minutes.

 

Today,

 

“Get your ass off the ground” options are:

 

Rocking chair,
front roll, or,
if absolutely needed, burpee.

 

And finally, “Time under tension”:

 

Overhead/ squat mobility (choose what you need most) +
30 calories Airdyne @ cool-down pace

 

There is no specific duration here, but in this case, less is not more- Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.

 

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