Subversive Fitness: Day 351 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 351 Of 360

Back squat:
5 x 10 @ 60-65%

 

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 “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

 

Then, 3 rounds of:

 

3 Sled drag (20yd. each @ 1/4% BW)
30 Squat @ 15lb. W, 25lb. M (bumper plate held @ chest level)
20 Hollow rock
(Up to) 1 minute rest

 

”Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement during work round. Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.

 

Take no rest outside of designated duration, and only take what you earn/ need. No lazy hollow rock, no soft squats.

 

Squat + bumper plate: Aggressive posture, thorough, challenging range of motion, and crisp pace all play equal parts in the value of this drill; Move quickly, move correctly.

 

And then, “Time under tension”:

 

5L, 5R Bottoms-ups Turkish Get-up @ (up to) 15lb. W, 25lb. M (skill work weight) +
relevant, thorough mobility (critical think/ diagnose position)

 

Today, Turkish Get-up is skill work/ cool-down: Add a 2/1000 pause to any transition point that you are struggling with. Be critical of the details, and adjust weight as needed if they do not comply.

 

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