Subversive Fitness: Day 301 Of 360

Greg Walsh

Coach

Strength and Conditioning


Day 301 Of 360

Power clean: Climb to a new 2RM using warm-up sets of no more than 5 reps
(starting at no more than 60%) before adjusting the weight.

 

Rest as needed, and keep the total number of post-warm-up lifts under 20

(Ex. 5, 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, 5 minutes of:

 

Single kettlebell rack hold @ 1/2 BW
Switch arms as desired in an organized, hand-to-hand manner.
Each trip to the ground = 25 burpee.

 

And then,

 

1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Jumprope (alternating with) Airdyne sprint

 

Four rounds of each movement, alternating each round.
Each jumprope miss = one additional round. Move and transition quickly and confidently.

 

And finally, “Time under tension”:

 

L- hang/ knees-up hang

 

Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging load for an extended duration.

 

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.

 

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.