Subversive Fitness: Day 327 of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 327 of 360

Bench press:
5 x 3 @ 85% of 2RM
1 x 5 @ 60%, each with 3/1000 hold in lock-out

 

Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.

 

Reminder: Position and organized execution always govern weight.

 

Then, attentively and aggressively, 5 rounds of:

 

5 Pendlay row @ (up to) 75% of 2RM
5 Kettlebell high pull + Goblet catch @ as heavy as possible in each set
1 minute rest

 

Set-up, bracing, violence of action, and order of operations will all equally govern the success of this drill. Pay attention, and move like you mean it- nothing casual here.

 

 

Kettlebell high pull + Goblet catch: Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a 2/1000, quickly re-position hands, and re-trace steps to the ground.

 

And then,

 

1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Battle rope vs.Burpee

 

Today, alternate movements each round (totaling 4 rounds of each).

 

If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Count and match burpee rounds. Keep a high pace, and move in strong, organized positions- one should never be a substitute for the other.

 

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