Subversive Fitness: Day 96 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 96 of 360

Back squat:

 

5 x 2 @ + 85% of 2RM
1 x 5 @ 70%
2 x 5 @ 60%

 

Rest as needed between sets. If sets of 2 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Then:

 

Squat complex: 7, 5, 3

 

Weight increases each set (denoted by commas)– begin at moderate weight and end as heavy as possible.

 

Squat complex: Position and range of motion dictate weight- If chosen weight breaks either, adjust immediately and continue safely.

 

1 rep = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge.

 

 

 

 

Today, kettlebell is held aggressively in the Goblet position.

 

Today: Perform 3 pull-up (scaled to full ability) immediately following each lifting set, and rest as needed after both movements are complete.

 

And then, “Time under tension”:

 

100 Abmat sit-up @ 15lb. W, 25lb. M + 30 calorie minimum Airdyne cool-down

 

Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

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