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Subversive Fitness: Day 85 of 360

The bench press: often neglected and overlooked in box gyms. Still has a place to play in overall fitness and strength development.

Greg Walsh

Written by Greg Walsh Last updated on April 18, 2017

Day 85 of 100

Bench press:

1 x 5 @ 85% of 2RM
3 x 5 @ 75%
1 x max rep @ 75% of 2RM
1 x max rep @ 60%

Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60-70%. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.

Then:

10 Turkish Get-up @ 50-60% of 1RM
20 Kettlebell clean + push press (As heavy as possible for 5 x 2L, 2R)
30 1-arm kettlebell swing (As heavy as possible for 3 x 5L, 5R)
40 Hollow rock
1 minute rest
30 Hollow rock
:30 sec. rest
20 Hollow rock
:30 sec. rest
10 Hollow rock

Be patient with Turkish Get-up, and violent with clean + press and swing; The pace may change, but the details remain. If hollow rock unravels, adjust to :05 sec. hold per remaining rep.

And then, for max total calories:

1 minute Airdyne sprint
1 minute rest
:30 sec. Airdyne sprint
:30 sec. rest
:15 sec. Airdyne sprint

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Keep pedals moving slowly during rest period. Goal is matching output from previous outing in the first minute; Matching effort should go without saying.

And finally, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M

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.

Greg Walsh

About Greg Walsh

Greg Walsh is a product of counter-culture, and remains immersed in it to this day. The discovery of BMX bike riding and hardcore music in early adolescence opened a door of questioning and critical-thinking that has paved the way for everything since. Action sports, hardcore music, martial arts, and strength and conditioning have all proven to be lifesavers, not simply pastimes, and contributing to each in the best ways humanly possible is Greg’s daily mission.

Wolf Brigade is headquartered in Rochester, New York, and is the product of Greg's lengthy training experience and varied physical backgrounds. Their website chronicles and details daily training, and contains hundreds of videos, pictures, quotes, and pieces of writing. Greg’s non-fitness writing website, War of Attrition, accepts subscribers and his first novel, Theft of the Age, will be available everywhere in the fall of 2015.

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