Subversive Fitness: Day 236 of 360
Day 236 of 360
Back squat: 3 x 10 @ (up to) 70% of 2RM
Single kettlebell back squat: 2 x 5L, 5R @ as heavy as possible in each set
Rest as needed between sets in both movements. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. Especially in maintaining quality in longer-rep sets, attention to set-up and re-set is a must.
And then, for time:
50 Slam ball @ 15lb. W, 25lb. M
50 Jumping pull-up
25 Abmat sit-up @ minimum 1/4 BW
There is no designated rest- If needed, keep it short (2-3 breaths) and immediately resume aggressive work; Safety considered, there is value to making yourself move in simple conditioning drills.
And finally, “Time under tension”:
Max-duration plank hold (Organized top of push-up) +
20 calorie Airdyne @ cool-down pace
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. The goal today is enough weight to allow stability for between:20 –:30 sec.
via Breaking Muscle http://ift.tt/1hdUh1E
November 14, 2017 at 12:57PM
This is the only 21-day rapid weight loss system that allows you to easily lose an average of 1 lb a day for 21 days without feeling hungry or deprived. The unique and brand new techniques used in this System are proven SAFE. And they do not cause the rebound weight gain common to all the other rapid weight loss systems that are not backed by the latest science. The Flat Belly Fix System takes advantage of a recent scientific discovery that proves the effective weight loss power of an ancient spice. Combined with other cutting-edge ingredients in the patent-pending Flat Belly Fix Tea™ — that you can make right in your own kitchen in minutes — this System is the quickest, easiest and most enjoyable way to quickly get the body you desire and deserve. Click Here