Subversive Fitness: Day 290 Of 360

Greg Walsh

Coach

Strength and Conditioning


Day 290 Of 360

5 rounds of:

 

10 Bench press @ (up to) 60% of 2RM
5L, 5R Kettlebell row @ (up to) 75% of above
10 Kettlebell “Short swing” @ (minimum) 1/2 BW
(Up to) 2 minutes rest

 

If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.

 

“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.

 

Then, 5 minutes of:

 

2 Pull-up
:15 sec. rest

 

Choose most challenging variation possible in each round, and be ready to move when rest clock ends; Hustle, work hard and get out what you put in.

 

Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

 

Then, choose either

 

50 reps or 1 Tabata interval (:20 sec. work /: 10 sec. rest x 8) to:
Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)

 

50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark.

 

Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.

 

 

 

And then, “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.

Basic, important. Simple, not easy…

 

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