Subversive Fitness: Day 357 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 357 Of 360

Bench press:
3 x 3 @ 85% of 2RM
3 x 7 @ 60%, each with 3/1000 hold in lock-out

 

Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.

 

Today:

 

Perform 7 bodyweight row and
5 kettlebell Good Morning @ minimum 1/2 BW immediately following each set of bench press, and rest as needed after the three movements are complete.

 

Then, 5 minutes of:

 

2 Pull-up
:15 sec. rest

 

Choose most challenging variation possible in each round, and be ready to move when rest clock ends; Hustle, work hard and get out what you put in.

 

Advanced pull-up suggestions include Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

 

Then, choose either 50 reps or 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

 

Band crawl (Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M)

 

50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark.

 

Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.

 

 

 

And finally, “Time under tension”:

 

25 Mace Good Morning @ self-scaled +
50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

 

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

 

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