Subversive Fitness: Day 229 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 229 of 360

Deadlift: 3 x 5 @ 85% of 2RM
1 x 10 @ 75% (use double overhand grip)

 

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 “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

 

Today:

 

Perform 5L, 5R kettlebell back squat @ (up to) 1/2 BW immediately following each set of deadlift.
Rest as needed once the two movements are complete.

 

Then:

 

15 Pull-up
30 Reverse lunge box jump @ 20″ W, 24″ M
10 Pull-up
30 Box jump/ step down @ 20″ W, 24″ M
5 Pull-up
30 Medicine ball throw
:30 sec. rest
30 Medicine ball throw
300 Jumprope

 

Scale pull-up to ability for uninterrupted sets, and transition quickly and aggressively to jump, medicine ball and then jumprope.

 

Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.

 

Medicine ball throw: Today, throw is performed on the wall. Recommended weights are 16lb. + W, 20lb. + M. Smash the ball through the wall in powerful, organized positions, and get out what you put in. Lazy or too light, throwing a ball at a wall is simply novelty.

 

 

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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