Subversive Fitness: Day 270 of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 270 of 360

Deadlift: 5 x 3 @ 85% + of 2RM

 

Rest as needed between sets. Move as close to recent 2RM as possible for positionally sound, uninterrupted sets.

 

Reminder: Even when lifting heavy, position, organized execution, and a full range of motion always govern weight.

 

Today:

 

Perform 10 push-up and
10 kettlebell swing @ max 35lb. W,
55lb. M immediately following each set of deadlift.

 

Rest as needed once the three movements are complete.

 

Then:

 

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

 

Ambitious, powerful, uninterrupted sets. Rest as needed between. When scheme is listed as “5 x 3L, 3R”, it always refers to “Sets” x “Reps”.

 

 

And then, as quickly as possible,

 

3 rounds of:

 

 

30 1-arm kettlebell swing @ (up to) 1/3 BW
20 Abmat sit-up @ same
10 Burpee
5 breaths rest (no more than :20 sec.)

 

Move deliberately and aggressively, and attempt no rest outside the short, designated duration in each round. If position breaks or set requires interruption at the chosen weight, adjust one interval and continue.

 

Keep kettlebell anchored at the solar plexus or above in each and every rep of Abmat sit-up.

 

Reminder: Pace does not (or, should not) alter position/ execution.

 

And finally, “Time under tension”:

 

Underhand bodyweight row hold (Use barbell + chin-up grip for hold) +
minimum 20 calories Airdyne @ cool-down pace

 

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes in hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

 

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