Subversive Fitness: Day 117 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 117 of 360

Bench press:


3 x 3 @ (up to) 95% of 2RM
1 x 7 @ 75%
3 x 5 @ 60%


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 “1 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.



Pull-up/ Mixed grip


Perform 30 total reps of the most challenging variation possible, only scaling the movement when completion of 3-4 consecutive reps becomes impossible. Rest as needed, and insist on full range of motion and proper mechanics in each rep. If available, vary implement in at least a few sets.


Today: Intersperse 30 total kettlebell halo + extension in between sets of pull-up. Partition as desired- weight is not to exceed 1/4 BW.


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


And then, aggressively:


30 calories Airdyne
30 Bodyweight row
15 Jumping pull-up
15 Broad jump
150 Jumprope


There is no designated rest here- Transition quickly between movements, manage breathing, keep composure, and move quickly. Focus on position, reject fatigue.




And finally, “Time under tension”:


Max-duration plank hold (Organized top of push-up)


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.


Note: Today, add 1/2 bodyweight in bumper plates across lower back starting at top of tailbone.



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