Subversive Fitness: Day 162 of 360

Day 162 of 360

Back squat:

2 x 5 (up to) 80% of 2RM

1 x 10 @ 70%

1 x 15 @ 40-50%

 

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

 

Then, 5 rounds of:

 

3 Tire flip

5 Burpee broad jump

:20 sec. rest

 

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, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.

 

 

 

2 minutes rest, and then, 2 timed rounds of:

 

20 calories Airdyne

20 Bodyweight row (Change hand position/ implement as desired)

:20 sec. rest

 

Stay within designated rest, and take less if you need it- standardize breathing, focus on mechanics, and mitigate fatigue by putting your mind elsewhere. Match time (and effort) from round one into round two.

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