Subversive Fitness: Day 349 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 349 Of 360

Double kettlebell front squat:
10 x 2 @ minimum one interval above heaviest previous effort

 

Then:

 

Bench press:
5 x 5 @ 60-65% of 2RM

 

If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “10 x 2″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.

 

 

Today:

 

Perform 10 kettlebell halo +
extension @ (up to) 25lb. W, 35lb. M immediately following sets 1-5 of squat,
and rest as needed once the two movements are complete.

 

And then, as quickly as possible, changing direction each rep:

 

50 360 sit-up

 

Fight for sound position, remember that efficiency and focus mitigate fatigue, and work hard.

 

And finally, “Time under tension”:

 

30 Squat (up to) @ 35lb. W, 55lb. M, +
30 cat/ cow stretch

 

Cool down moving, stay engaged in the process; If squat position or range breaks, adjust immediately.

 

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