Subversive Fitness: Day 318 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 318 Of 360

Back squat:
2 x 5 @ (up to) 80% of 2RM
1 x 10 @ 60%
1 x 15 @ 50%

 

Rest as needed between sets. If sets require interruption at the chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range. When the scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight.

 

Then, 5 rounds of:

 

10 Bench press @ 50% of 2RM
10 Goblet squat @ (up to) 1/2 BW
1 minute rest

 

Move specifically and aggressively, not carelessly or hastily; Pace can be crisp without movement being soft.

 

 

As always, sound execution and a full range of motion govern weight in both movements.

 

And then, viciously:

 

25 calories Airdyne
Corresponding time “rest” (20-30% pace, pedals still moving)
5 calories Airdyne
Corresponding time “rest” (20-30% pace, pedals still moving)
5 calories Airdyne
25 Push-up

 

Transition from final calories to push-up is seamless and immediate. Put into this short drill exactly what you expect to get out.

 

And finally, “Time under tension”:

 

25 Dowel partial pull-over +
50 weighted hollow rock @ 15lb. W, 25lb. M

 

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. The goal is opening up the upper body after a challenging pushing day, and improving the position for next time.

Break during hollow rock as needed to maintain the integrity of movement; No lazy reps.

 

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