Subversive Fitness: Day 275 of 360
Day 275 of 360
Hang power clean: 3 x 5 @ (up to) 60% of power clean 2RM
Power clean: 3 x 5 @ 75% of 2RM
Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are distant seconds. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.
Then, 10 rounds of:
2L, 2R Kettlebell clean @ as heavy as possible in each set
2 Tire flip
10 Bodyweight row (Any anchor, any hand position)
(Minimum) :20 sec. rest
Maintain all details used in the heavier barbell lifts above. If chosen weight causes interruption in sets, adjust immediately and continue safely. Note: Today, if chosen weight is truly “as heavy as possible in each set,” adjustments will be needed in a 10-round piece.
Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.
Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.
And then, for max calories, and as quickly as possible:
One minute Airdyne sprint
:30 sec. @ 30% of max RPM
:30 sec. Airdyne sprint
:15 sec. @ 30%
:15 sec. Airdyne sprint
30 Straight jump
Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing in initial sprint; Matching effort should go without saying.
Transition immediately and aggressively from Airdyne to push-up.
And finally, “Time under tension”:
L- hang/ knees-up hang
Use any grip you choose in hang, and switch between them as needed. 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.
via Breaking Muscle http://ift.tt/1GxgPEe
January 8, 2018 at 08:42AM
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