Subversive Fitness: Day 156 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 156 of 360

Pendlay row: 3 x 5 @ 75% of 2RM

 

Then:

 

1-arm kettlebell row:
3 x 5L, 5R @ as heavy as possible in each set
2 x 5L, 5R @ 2 intervals down from heaviest above

 

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.

 

And then:

 

Kettlebell high-pull: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

 

Rest as needed between sets. Weight increases in each set (denoted by commas), with the intention being as heavy as structurally possible for sets 3, 2, and 1.

 

 

If suitably heavy weights are not available, follow rep scheme but perform 3 x 5 @ heaviest available weight and then keep it for 4, 3, 2, 1-rep sets. Reminder: As above, position and range of motion always govern weight.

 

And finally, aggressively, 7 rounds of:

 

5 calories Airdyne (Arms and legs)
5 calories Airdyne (Arms only)
:20 sec. plank hold
:20 sec. bar hang

 

Time the entire drill- hustle in transitions, and pedal the bike like you’re being hunted. No rest- recover breathing in the holds. Any drop from the bar during :20 sec. rounds = 15 burpee, accumulated and completed immediately upon completion.

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