Subversive Fitness: Day 127 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 127 of 360

Back squat:

 

3 x 3 @ (up to) 90% of 2RM
1 x 7 @ 75%
3 x 5 @ 60%
1 x 9L, 9R @ 1/2 BW or 30% of 2RM- whichever is greater
(9L, 9R performed as single kettlebell back squat)

 

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

 

 

 

Then:

 

Dumbbell box jump:
5 x 5 @ scaled to ability (weight), max height 15″ W, 20″ M

 

In organized positions, begin at moderate weight and increase to ability in each set. Today, max height is 15″ W, 20″ M. Goal is positional transfer to squat finish/ power clean- stay tall and upright, and do not allow chosen weight to break posture in take-off or landing.

 

And then, 3 aggressive minutes of:

 

3 Pull-up
3 Push-up

 

Even with a descending clock in play, range of motion and mechanics do not change. Challenge yourself in both hustle and focus, and achieve optimal work from both a pace and positioning standpoint.

 

And finally, “Time under tension”:

 

Max-duration hold in standing back rack @ 60% weight used above

 

Stay in the rack, and directly above clips/ spotter arms. 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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