Subversive Fitness: Day 128 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 128 of 360

Push press:

 

3 x 5 (up to) 80% of 2RM
1 x 7 @ 65%
1 x 9 @ 50%, each with a full 3/1000 overhead

 

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 “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.

 

Then, 4 rounds of:

 

12 Slam ball @ 15lb. W, 25lb. M
6 Kettlebell halo + extension @ (up to) 1/4 BW
4 Pull-up (Scaled to ability in each round)
200 Jumprope/ 20 calories Airdyne (Alternate each round)

 

Transition seamlessly from movement to movement, and attempt no rest. If it is needed, keep it to three breaths or less (not to exceed :15 sec.). Even in fatigue, hold high standards for each rep of every movement; Breathe and move deliberately.

 

Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

 

 

 

 

And then, “Time under tension”:

 

Anchored squat @ 15lb. W, 25lb. M + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

 

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

 

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.

Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.

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