Subversive Fitness: Day 139 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 139 of 360

Bench press:

 

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

 

Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.

 

Then, quickly and powerfully, 2 rounds of:

 

20 1-arm kettlebell row (2 x 5L, 5R @ as heavy as possible)
20 yd. push-up walk
20 Straight jump
20 calories Airdyne
200 Jumprope
1 minute rest

 

If needed outside of designated 1 minute, keep rest to three breaths or less (not to exceed :15 sec.). Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground push-up: 3 + 1 = 1.

 

Airdyne: Pace is vicious, and should be no less than 75% of max RPM.

 

 

And then, “Time under tension”:

 

One-arm bodyweight row hold (Upside-down plank- use barbell + overhand grip for hold)

 

Brace as needed with non-working arm, and switch arms as needed. 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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