Subversive Fitness: Day 253 of 360

Day 253 of 360

7 rounds of:

5 Bench press @ (up to) 75% of 2RM

:30 sec. rest

5L, 5R Kettlebell row @ as heavy as possible in each round

1 minute rest

If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.

Then, 5 rounds of:

Day 253 of 360

7 rounds of:

5 Bench press @ (up to) 75% of 2RM

:30 sec. rest

5L, 5R Kettlebell row @ as heavy as possible in each round

1 minute rest

If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.

Then, 5 rounds of:

3 Kettlebell high pull @ as close to BW as possible

3 Burpee

:15 sec. rest

Attentive, aggressive set-ups and lifts in each round. Seamless, aggressive transitions from movement to movement.

And then, as quickly as possible:

25 Kettlebell high pull @ (up to ½ BW)

25 Bodyweight row

25 Burpee

And finally, “Time under tension”:

25 Dowel partial pull-over +

25 cat/ cow stretch +

25 calories 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. The goal is opening up the upper body after a pulling/ rotation day, and improving the position for next time.