Subversive Fitness: Day 272 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 272 of 360

Double kettlebell front squat: 7 x 3 @ minimum one interval above heaviest previous effort

 

If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Then:

 

Squat complex: 3, 3, 3, 3- 3

 

Weight increases when denoted by commas, and then remains the same for a strong 2 x 3 (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, the kettlebell is held in the Goblet position.

 

 

Sound position and full range of motion dictate weight - especially in the jump squat. If chosen weight compromises either, adjust immediately and continue safely.

 

1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep.

 

And then, as quickly as possible:

 

25 calories Airdyne @ max effort
50 Jumping pull-up
50 Kettlebell kayak @ minimum 25lb. W/ 35lb. M
25 Abmat sit-up @ minimum 1/4 BW
250 Jumprope

 

Focus breathing, move and transition efficiently, and take no rest. Only if designated weights break position are they to be adjusted; If a sit-up is easy, it’s useless.

 

Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
L + R side touch = 1 rep.

 

And finally, “Time under tension”:

 

Farmer hold @ heaviest double kettlebell front squat from above

 

Lift and hold in strong, aggressive positioning. 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.

 

Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

 

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