Subversive Fitness: Day 205 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 205 of 360

Bench press:

 

7 x 3 @ (up to) 85% of 2RM
1 x 9 @ 60%

 

If sets require interruption at designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 3″, it always refers to “Sets” x “Reps”.

 

Reminder: Position and range of motion always govern weight.

 

Today:

 

Perform 3 pull-up (full-range and scaled to full ability) and
5L, 5R 1-arm kettlebell row @ 1/4 BW immediately following each set of bench press.
Rest as needed once the three movements are complete.

 

 

Then, 9 rounds of:

 

3 Double kettlebell front squat @ as heavy as possible in each
:30 sec. rest

 

If needed, make weight adjustments during rest to complete strong, uninterrupted sets. As above, position and range of motion always govern weight.

 

And then, as quickly as possible:

 

25 calories Airdyne @ 100%
25 Push-up

 

Breathe, focus, and move like you’re being chased. Pace does not change range in push-up; If we’re paying attention, it shouldn’t need to.

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.