Subversive Fitness: Day 309 Of 360
http://ift.tt/2HHP3hQ Day 309 Of 360Press: 3 x 5 @ (up to) 80% of 2RM 1 x 10 @ 50%, each with full 2/1000 in lock-out
Rest as needed between sets. If sets require interruption at the chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range. When the scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight.
Then:
Dumbbell box jump: 5 x 5 @ challenging in each set
Each set should be difficult, violent, and positionally sound; Adjust weight by round as needed to achieve desired work.
Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow the chosen weight to break posture/unwind bracing in the take-off or landing; soft equals sketchy.
And then, as quickly as possible, 5 rounds of:
1 rep “Hollow position complex” (4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep) 15 Box jump 150 Jumprope
No designated rest here. Focus on quality, consistent movement, and make yourself work.
Hollow position complex: Goal is the completion of each rep (12 movements) without breaking position. Today, if needed, rest no more than 20 sec. between each rep.
Box jump: Height is scaled to ability, and should pose a challenge for 15 reps.
And then, “Time under tension”:
25 Dowel partial pull-over + 25 cat/ cow stretch
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. The goal is opening up the upper body after a challenging pressing/ posture day, and improving the position for next time. Fitness via Breaking Muscle http://ift.tt/1GxgPEe February 23, 2018 at 09:39AM
The Flat Belly FixThis 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
0 Comments
Leave a Reply. |
CategoriesArchives
November 2020
|