Subversive Fitness: Day 181 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 181 of 360

Back squat:5 x 5 @ 75% of 2RM

 

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

 

Today:

 

Perform 5 pull-up (scaled to ability)
10 mace 360 (max 10kg.) or kettlebell halo (max 1/4 BW)

 

Immediately following each set of lifts, and rest as needed after the three movements are complete.

 

Then:

 

3 x 50 Kettlebell “Short swing” @ 40-50% of 5RM
Take up to 1 minute between sets, and attempt as few interruptions as possible during.

 

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

 

”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

 

And then, immediately:

 

75 Goblet squat @ 1/4 BW

 

Move quickly but not carelessly, and break as little as possible. If rest is needed, keep it short and specific (3 breaths or less).

 

 

And finally, “Time under tension”:

 

Anchored squat @ 15lb. W, 25lb. M + 100 Abmat sit-up (Short rest only if needed in 25-rep sets)

 

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.

 

Hetal. Goblet squatHetal. Goblet squat (40kg./ 88lb.).

 

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