Subversive Fitness: Day 281 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 281 Of 360

Full-range high pull:
4 x 5 @ as heavy as possible in each set
1 x 15 @ 50% of heaviest 5-rep from above

 

Rest as needed between sets. If the set of 5 requires interruption, adjust as little as needed to complete next set uninterrupted. When the scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position

 

Then:

 

BENCHMARK

 

“Conflicting Ideas/ Call to Arms” 7:25 (Tragedy – “Vengeance”)

 

50 Kettlebell swing (35lb. W, 55lb. M)

 

Then, for the remaining time and at same weight:

 

3L, 3R Kettlebell swing clean & push press
3L, 3R Kettlebell snatch

 

Count and note rounds and half-rounds completed in 7:25.

The score is total rounds of clean & press + snatch- Swing is a buy-in only.

 

If designated weight creates/forces compromised positions in either lift, make as minor an adjustment as needed to continue safely. There is no designated rest here- attempt none, and if needed, keep it short and specific (3 breaths or less).

 

 

Reminder: Even in a timed piece with an emphasis on pace, organized execution, full, useful range of motion, and common sense govern weight.

 

 

Up to 5 minutes rest, and then:

 

5 Turkish Get-up @ (up to) 60% of 1RM (Left arm)
5 Turkish Get-up @ (up to) 60% of 1RM (Right arm)
250 Jumprope

 

Rest between reps/ arms as needed, and add a 2/1000 pause to any transition point that you are struggling with.

 

Today, weight is a distant second to position and execution- if designated weight detracts from near-perfect execution, adjust at least one interval down and continue.

 

And finally, practice:

 

“GYAOTG”

 

Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.

 

They include:

 

– Elevator
– Rocking chair
– Hip-up (Elevator/ rocking chair hybrid)
– Front roll (From and back to standing)
– Back roll (From and back to standing)

 

Make progress by paying attention to practice; Select 1-2 movements from the list above, and address the details of both. Start with the most basic variations of each, and add weight and difficulty as appropriate.

 

“You can run, you can hide, but never close your eyes; Beware the sands of time, they’re on our side… “

 

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.