Subversive Fitness: Day 281 Of 360
Day 281 Of 360
Full-range high pull:
4 x 5 @ as heavy as possible in each set
1 x 15 @ 50% of heaviest 5-rep from above
Rest as needed between sets. If the set of 5 requires interruption, adjust as little as needed to complete next set uninterrupted. When the scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position
50 Kettlebell swing (35lb. W, 55lb. M)
Then, for the remaining time and at same weight:
3L, 3R Kettlebell swing clean & push press
3L, 3R Kettlebell snatch
Count and note rounds and half-rounds completed in 7:25.
The score is total rounds of clean & press + snatch- Swing is a buy-in only.
If designated weight creates/forces compromised positions in either lift, make as minor an adjustment as needed to continue safely. There is no designated rest here- attempt none, and if needed, keep it short and specific (3 breaths or less).
Reminder: Even in a timed piece with an emphasis on pace, organized execution, full, useful range of motion, and common sense govern weight.
Up to 5 minutes rest, and then:
5 Turkish Get-up @ (up to) 60% of 1RM (Left arm)
5 Turkish Get-up @ (up to) 60% of 1RM (Right arm)
Rest between reps/ arms as needed, and add a 2/1000 pause to any transition point that you are struggling with.
Today, weight is a distant second to position and execution- if designated weight detracts from near-perfect execution, adjust at least one interval down and continue.
And finally, practice:
Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.
– Rocking chair
– Hip-up (Elevator/ rocking chair hybrid)
– Front roll (From and back to standing)
– Back roll (From and back to standing)
Make progress by paying attention to practice; Select 1-2 movements from the list above, and address the details of both. Start with the most basic variations of each, and add weight and difficulty as appropriate.
“You can run, you can hide, but never close your eyes;
via Breaking Muscle http://ift.tt/1hdUh1E
January 16, 2018 at 08:52AM
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