Subversive Fitness: Day 111 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 111 of 360

Bench press:
3 x 5 (up to) 80% of 2RM
1 x 10 @ 60%
1 x 15 @ 30-40%


Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.


Then, 5 rounds of:


20 Kettlebell “Short swing” @ 55lb. W, 70lb. M.
10 Push-up (Scaled to ability)


Move and breathe mechanically, and make each set a challenge; If kettlebell swing weight does not pose a significant challenge, add a “Power swing” component by dragging the weight down just as viciously as you drive it up.


”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.



Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.


And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Battle rope


If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.


And finally, “Time under tension”:


Weighted hollow hold @ minimum 25lb. W, 35lb. M


Today, dumbbell or kettlebell is held directly over chest. 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.



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