Subversive Fitness: Day 259 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 259 of 360

Bench press: 3 x 3 (up to) @ 90+% of 2RM
3 x 5 @ 75-80% of 2RM

 

Rest as needed between sets. If sets require interruption at designated weight, 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, 10 minutes of the following kettlebell complex:

 

1 Kettlebell swing clean
1 1-arm kettlebell swing
1 Kettlebell snatch

 

1 + 1 + 1 = 1 rep. Stay organized and powerful, with full focus and violence of action put into each rep. Weakest lift in the complex governs weight- Adjust as soon as position breaks in any of the three lifts.

 

 

The goal is fluid, seamless transition from movement to movement and crisp hand-to-hand switches from side-to-side. Alternate arms as desired; Early and often is a sound strategy for a drill of this length.

 

Weight today is self-scaled and moderate (1/4 BW is a decent guideline)– have a back-up plan in sight if position breaks with initial chosen weight. Take rest of no more than 20 sec., no more than five times.

 

And then, “Time under tension”:

 

Anchored squat @ 15lb. W, 25lb. M +
100 Abmat sit-up (Short rest only if needed in 25-rep sets)

 

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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