Subversive Fitness: Day 277 of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 277 of 360

Pendlay row: 6 x 6 @ (up to) 75% of 2RM

 

Then:

 

Kettlebell clean: 6 x 3L, 3R @ as heavy as possible in each set (1/2 BW baseline)

 

Rest as needed between sets in both movements. If sets require interruption at designated weight, make as minor an adjustment as possible and complete the next uninterrupted. When scheme is listed as “6 x 6″, it always refers to “Sets” x “Reps”.

 

Reminder: Position, sound execution, and full range of motion always govern weight.

 

And then, as quickly as possible:

 

60 1-arm kettlebell swing @ (up to) 1/4 BW
60 Abmat sit-up @ same
30 Push-up
30 calories Airdyne @ max effort

 

There is no designated rest here; If needed, keep it short and specific (3 breaths or less). Switch arms as needed/ desired in kettlebell swing, and adjust weight immediately if power drops or position breaks.

 

 

Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

 

And finally, “Time under tension”:

 

Plank hold (Organized top of push-up)

 

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

 

Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

 

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