Subversive Fitness: Day 291 Of 360

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Day 291 Of 360

 

Push press: 5 x 5 @ (up to) 75% of 2RM

 

Rest as needed between sets. If set requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps.”

 

Reminder: Position and range of motion- most specifically, a straight, strong lock-out- always govern weight.

 

Then:

 

Kettlebell Thruster: 3 x 5L, 5R @ as heavy as possible in each

 

Rest as needed between sets. Position considered, each set/each arm is to be performed as heavy as possible- adjust weight between sets as needed. Same as above- position and range of motion always govern weight.

 

And then, as quickly as possible:

 

100 Medicine ball throw @ 10/12lb. W, 12/16lb. M

 

Today, the throw is performed on the wall. In order for throwing a ball at a wall to be more than a novelty, it needs to be attentive and violent. Focus on composition- not simply completion- and throw the ball like you mean it. Get out what you put in.