Subversive Fitness: Day 237 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 237 of 360

Hang power clean: 5 x 5 @ (up to) 70% of power clean 2RM

 

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 “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

 

Today: 

 

Perform 4 chin-ups and 
8 mace 360 (max 10kg.) 

Or 

kettlebell halo (max 1/4 BW) immediately following each set of hang power clean, and
rest as needed after the three movements are complete.

 

Then, 4 rounds of:

 

6 Kettlebell clean + 5/1000 hold in rack position (each rep) @ minimum 1/2 BW (Single or double kettlebell as needed)
:20 sec. extended-arm mace hold @ minimum 10kg. W, 12kg. M
:20 sec. rest

 

Adjust/ scale kettlebell clean to ability, using 1- or 2- arm versions as desired. Attempt no rest outside of the designated :20 sec.

 

 

And then, as quickly as possible, 5 rounds of:

 

10 calories Airdyne
50 Jumprope
5 Straight jump

 

No rest, seamless transitions, vicious pace. If this drill takes over six minutes (arguably five), you missed it.

 

And finally, “Time under tension”:

 

25 Dowel partial pull-over +
50 Hollow rock

 

Partial pull-over is active cool-down and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. The goal is opening up the upper body after a pulling/ rotation day, and improving the position for next time.

Break during hollow rock as needed to maintain the integrity of movement; No lazy reps.

 

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