Subversive Fitness: Day 329 of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 329 of 360

7, 5, 3- 3

 

Weight increases each set (denoted by commas), and then remains the same for a heavy 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.

 

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.

 

Then, 5 attentive, aggressive rounds of:

 

10 Suitcase lunge/ Front rack lunge @ heaviest squat complex weight from above
5 Pull-up/ Mixed grip/ varied implement
100 Jumprope
1 minute plank hold

 

Scale lunge. pull-up, and push-up variation to ability in each round; Make challenging choices and keep a pace to match; put in what you expect to get out.

 

 

And then, skill work/ fact-finding:

 

Kettlebell snatch (From swing)
Mace 360 + extension

 

Today, at skill work weights, practice the details of several of the lifts listed above and work until improvement is made.

 

Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.

 

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