Subversive Fitness: Day 312 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 312 Of 360

 

Deadlift:
5 x 5 @ (up to) 70% of 2RM (each with a full 2/1000 @ top)
1 x 10 @ 60% (use double overhand grip)
1 x 20 @ BW (using single kettlebell)

 

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”.

 

Reminder: Position and execution always govern weight.

 

If an appropriately heavy single kettlebell is not available, adjust to 1 x 20 suitcase deadlift to reach designated weight.

 

Today:

 

Perform 10 push-up and
5 underhand bodyweight row immediately following each set of deadlift, and
rest as needed once the three movements are complete.

 

Then:

 

Kettlebell “Short swing”:
3 x 20 @ 60% of 5RM
2 x 20 @ (up to) 50%

 

As above, rest as earned between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted.

 

 

“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.

 

 

Kettlebell swing reminder: 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, “Time under tension”:

 

20 Mace Good Morning @ self-scaled (broken into 2 x 10 or 4 x 5 as needed) +
100 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

 

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

 

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