Subversive Fitness: Day 171 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 171 of 360

Back squat:
5 x 2 @ 85% of 2RM
3 x 5 @ 70%

 

Rest as needed between sets. If sets of 2 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Then:

 

Squat complex: 7, 5, 3

 

Weight increases each set (denoted by commas)– begin at moderate weight and end as heavy as possible.

 

Position and range of motion dictate weight- If chosen weight breaks either, adjust immediately and continue safely.

 

1 rep = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge.

Today, kettlebell is held in the Goblet position.

 

 

And then, as quickly as possible:

 

10 Sprint start
50 Jumping pull-up
50 Kettlebell kayak @ minimum 25lb. W/ 35lb. M
150 High-knee jumprope

 

Focus breathing, move and transition efficiently, and take no rest.

 

Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately resume work.

 

Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.

L + R side touch = 1 rep.

 

And finally, “Time under tension”:

 

Underhand bodyweight row hold (Use barbell + chin-up grip for hold) + minimum 20 calories 
Airdyne @ cool-down pace

 

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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