Subversive Fitness: Day 168 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 168 of 360

Bench press:
3 x 5 (up to) 80% of 2RM
1 x 10 @ 60%
1 x 10 @ 50%

 

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:

 

BENCHMARK

 

“Feel Your Pain” 3:28 (Suicidal Tendencies — Join The Army)
10 Band crawl (Minimum 2 x 1″ band W, 3 x 1″ band M)
5 Push-up (Chest to ground, elbows locked @ top)
Count and note total reps completed in 3:28

 

And then:

 

25 calories Airdyne (with kettlebell in Goblet position– 25lb. W, 35lb. M)
50 Walking lunge (with same kettlebell- any position you choose)
100 Walking lunge (unweighted)
25 calories Airdyne @ 100%

 

Airdyne (weighted round): Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.

 

Lunge: Switch carry position in sets of no less than 10 reps.

 

And finally, “Time under tension”:

 

Farmer hold @ heaviest bench press weight used above (half in each hand)

 

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. Rest as little as possible if weight goes to the floor.

 

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