Subversive Fitness: Day 327 of 360

Greg Walsh


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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