Subversive Fitness: Day 275 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 275 of 360

Hang power clean: 3 x 5 @ (up to) 60% of power clean 2RM
Power clean: 3 x 5 @ 75% of 2RM

 

Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are distant seconds. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

 

Then, 10 rounds of:

 

2L, 2R Kettlebell clean @ as heavy as possible in each set
2 Tire flip
10 Bodyweight row (Any anchor, any hand position)
(Minimum) :20 sec. rest

 

Maintain all details used in the heavier barbell lifts above. If chosen weight causes interruption in sets, adjust immediately and continue safely. Note: Today, if chosen weight is truly “as heavy as possible in each set,” adjustments will be needed in a 10-round piece.

 

 

Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

 

Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.

And then, for max calories, and as quickly as possible:

 

One minute Airdyne sprint
:30 sec. @ 30% of max RPM
:30 sec. Airdyne sprint
:15 sec. @ 30%
:15 sec. Airdyne sprint
30 Push-up
30 Straight jump
15 Pull-up

 

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing in initial sprint; Matching effort should go without saying.

Transition immediately and aggressively from Airdyne to push-up.

 

And finally, “Time under tension”:

 

L- hang/ knees-up hang

 

Use any grip you choose in hang, and switch between them as needed. 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.

 

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