Subversive Fitness: Day 107 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 107 of 360

Pendlay row: 15, 10, 5, 5- 5- 5- 5

 

Rest as needed between sets. Weight increases each set (denoted by commas between), and then remains the same for 4 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and feature sound positioning throughout. If we lose our strongest hinge, or the bar no longer touches our body at the top, adjust weight and continue safely.

 

Then, on a 5- minute descending clock, perform:

 

10 Burpee broad jump
20 calorie Airdyne
30 Kettlebell swing @ 35lb. W, 55lb. M
20 Burpee
10 Broad jump

 

Today, there is a 50-calorie Airdyne + 25 burpee penalty for non-completion. Hustle, breathe, and move in organized, aggressive positions; Speed is not a substitute for form, even in simple movements, or with a clock in play.

 

 

And then, “Time under tension”:

 

Max-duration double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)

 

Lift and hold in strong, organized kettlebell rack position. 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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