Subversive Fitness: Day 140 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 140 of 360

Deadlift:
3 x 5 (up to) 85% of 2RM
2 x 5 @ 75%
1 x 5 @ 65%, each with a full 5/1000 @ top

 

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 execution always govern weight.

 

Today: Perform 3 chin-up and 5L, 5R 1-arm 360 immediately following each set of deadlift. Rest as needed once three movements are complete.

 

Then:

 

10 Dumbbell box jump @ as heavy as possible
(height scaled to ability- minimum 12″ W, 15″ M)
1 minute rest
10 Dumbbell box jump @ minimum 1/4 BW
1 minute rest
20 Box jump + touch-and-go step down @ 20″ W, 24″ M
:30 sec. rest
20 Box jump/ jump down/ immediate re-jump @ height scaled to ability

 

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

 

Box jump + touch-and-go step down: As soon as both feet touch in step down from box, next jump is powerfully initiated.

 

All variations: Position governs height. Sloppy, disorganized box jumps are just as useless as they are dangerous; the point is building and improving explosive power, not jumping up and down for the sake of itself.

 

 

And then, “Time under tension”:

 

Anchored squat @ 15lb. W, 25lb. M + 100 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.

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