Subversive Fitness: Day 190 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 190 of 360

Back squat:

 

3 x 5 @ 75% of 2RM
1 x max rep @ 75% of 2RM
1 x max rep @ 60%

 

Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60%. 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 a break in either ends a max rep set.

 

Today: 

 

Perform 3 pull-up/ chin-up/ mixed grip (scaled to ability)
and 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, 10 aggressive rounds of:

 

10 Kettlebell swing @ 55lb. W, 70lb. M
2 Sprint start @ 20 yd.
:20 sec. rest (Standing)

 

If designated kettlebell swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

 

 

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 transition to short, mindful rest.

 

And then, “Time under tension”:

 

Max-duration plank hold (Organized top of push-up) + 20 calorie 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.

 

Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

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