Subversive Fitness: Day 295 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 295 Of 360

 

Bench press:

 

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting the weight. Rest as needed, and keep the total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

 

Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution, and range of motion always govern weight.

 

Then:

 

36 Kettlebell halo + extension
12L, 12R Kettlebell row
12 Push-up
9L, 9R Kettlebell row
12 Push-up
6L, 6R Kettlebell row
12 Push-up
3L, 3R Kettlebell row
12 Push-up
36 360 sit-up

 

Weights for kettlebell halo + extension and row are self-scaled, challenging, and should not require more than short interruption during any set. Move seamlessly- quickly but not rushed.

 

 

Rest today happens between pieces of work, not during (as usual- if rest were expected, it would be designated).

 

And then, aggressively:

 

72 revolutions Airdyne @ max effort
36 Bodyweight row (Any variation)
36 Rocking chair @ 15lb. W, 25lb. M-use bumper plate
72 Abmat sit-up (Weighted or unweighted)

 

Complete in order, uninterrupted, and with intent. If rest is needed, keep it short and specific (3 breaths or less).

 

 

And finally, “Time under tension”:

 

Minimum 3 minutes Airdyne @ cool-down pace
Alternate arms-only with full body in 5-calorie intervals.

 

With awareness, history can teach; With application, it can also protect.

 

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