Subversive Fitness: Day 92 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 92 of 360

Press:

 

3 x 5 @ 75% of 2RM
1 x max rep @ 75% of 2RM
1 x max rep @ 60%

 

Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60-70%. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.

 

Then:

 

1-arm kettlebell clean:
2 x 3L, 3R @ as heavy as possible in each set
1 x 5L, 5R @ (up to) 50% of power clean 2RM

 

Rest as needed between arms and sets, and maintain all details used in the power clean earlier in the week.

 

 

And then:

 

50 calories Airdyne
25 Push-up/ Plyometric push-up
50 Walking lunge
25 Straight jump

 

This is a sprint, not a jog- pay attention to mechanics and breathing, and hustle. If needed at all, keep rest to 3-5 breaths, and use no more than 3 times.

 

And then, “Time under tension”:

 

Max-duration bar hang + 100 Abmat sit-up

 

Today, use any grip you choose, and switch between them as needed. 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. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.

 

Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

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