Subversive Fitness: Day 244 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 244 of 360

 

Deadlift: 3 x 5 (up to) 85% of 2RM 2 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 the scheme is listed as “2 x 10″, it always refers to “Sets” x “Reps”.

 

Reminder: Position and execution always govern weight.

 

Today: 

 

Perform 1L, 1R Turkish Get-up (@ up to 60% of 1RM) immediately following deadlift,
and then rest after both movements are complete.

 

Then,

 

1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
1-arm kettlebell swing @ (up to) 35lb. W, 55lb. M

 

Alternate arms each round, and attempt no rest during. If designated weight breaks position, or causes interruption, adjust one interval down and continue safely.

 

 

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.

 

And then, as quickly as possible:

 

100 Medicine ball throw @ 10/12lb. W, 12/16lb. M

 

Today, the throw is performed on the wall. In order for throwing a ball at a wall to be more than a novelty, it needs to be attentive and violent. Focus on composition- not simply completion- and throw the ball like you mean it. Get out what you put in.

 

And finally, “Time under tension”:

 

Superman hold/ rock

 

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in Superman 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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