Subversive Fitness: Day 154 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 154 of 360

Power clean:

 

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

 

Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.

 

Then:

 

6 Sled drag (20yd. each @ 50% BW)
36 1-arm kettlebell swing @ 1/4 BW (switch arms as desired)
48 Push-up
60 Abmat sit-up @ 1/4 BW

 

”Drag” = forward, and “Pull” = backward. Goal is organized, aggressive movement, seamless transitions, and minimal rest. If designated weight in kettlebell swing or sit-up breaks position, adjust accordingly and continue safely.

Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. 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.

 

And then, “Time under tension”:

 

6 rounds of:
:30 sec. bottom of push-up hold
60 Jumprope

 

Today, push-up is held just off the ground in a true, locked-in plank. If position breaks, prop up on a box, racked barbell, or other low, flat surface and continue.

 

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