Subversive Fitness: Day 157 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 157 of 360

Bench press:
5 x 5 @ 75-80% of 2RM
1 x max rep @ 1/2 BW (or 30% of 2RM)

 

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 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.

 

Today: Perform 5 pull-up (scaled to ability) and 10 mace 360 (max 10kg.) or kettlebell halo (max 1/4 BW) immediately following each set of bench press, and rest as needed after the three movements are complete.

 

 

 

 

Then:

 

Double kettlebell front squat:
5 x 10 @ heavy and uninterrupted
1 x max rep @ 1/2 BW

 

As above, rest as needed between sets. Make minor weight adjustments as needed to complete strong, uninterrupted sets. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

And then, “Time under tension”:

 

Max-duration plank hold (Organized top of push-up) + 30 calorie Airdyne @ cool-down pace

 

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 a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

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