Subversive Fitness: Day 314 Of 360

Day 314 Of 360

Pendlay row:

3 x 10 @ (up to) 60% of 2RM

Then:

Kettlebell row:

5 x 5L, 5R @ as heavy as possible in each

Day 314 Of 360

Pendlay row:

3 x 10 @ (up to) 60% of 2RM

Then:

Kettlebell row:

5 x 5L, 5R @ as heavy as possible in each

Rest as needed between sets. If sets require interruption at the chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range. When the scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Sound position and powerful execution always govern weight.

Then:

20 Walking lunge @ (up to) ½ BW (kettlebell in back rack– 10L, 10R)

20 Inchworm

20 Walking lunge @ 75% of above

20 Push-up

20 Bodyweight row

20 Burpee

200 Jumprope

Move seamlessly and aggressively. If rest is needed, keep it to three breaths or less (:15 sec.). If training is focused on composition, and not simply completion, pace does not change position or execution.

And then, 5 aggressive minutes of:

3 Pull-up

5 calories Airdyne

3 breaths rest

Utilize the most difficult version of the pull-up in your toolbox for as long as you can, and make each round on the bike a vicious sprint.

And finally, “Time under tension”:

20 Dowel partial pull-over +

20 calorie Airdyne @ cool-down pace

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy pulling day, and improving position for next time.