Subversive Fitness: Day 282 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 282 Of 360

Deadlift: 5 x 5 @ (up to) 75% of 2RM
1 x 10 @ 60% (use double overhand grip)
1 x 20 @ BW (using single kettlebell)

 

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”.

 

Reminder: Position and execution always govern weight.

 

If an appropriately heavy single kettlebell is not available, adjust to 1 x 20 suitcase deadlift to reach designated weight.

 

Today:

 

Perform 10 push-ups and
5 underhand bodyweight row immediately following each set of deadlift, and
rest as needed once the three movements are complete.

 

Then:

 

Bench press: 3 x 10 @ 50-60% of 2RM

 

Rest as needed between strong, uninterrupted sets. As above, position and range of motion govern weight.

 

And then, violently:

 

50 calories Airdyne

 

For this drill, alternate arms + legs (full-body) with arms-only (feet on pegs) in exact 5-calorie intervals, and note time to completion. Drive power from your midline, and move the bike with your whole body.

 

 

And finally, “Time under tension”:

 

25 Mace Good Morning @ self-scaled +
50 1-arm kettlebell swing @ 25lb.
W, 35lb. M (cool-down weight)

 

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

 

The mindset must be addressed and in place before the physical skillset is practiced; No different than carrying a gun you’ve never learned to shoot- you don’t want to learn of a deficiency while attempting to pull the trigger.

 

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.