Subversive Fitness: Day 205 of 360

Greg Walsh


Rochester, New York, United States

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.




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.

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