Subversive Fitness: Day 71 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 71 of 360

 

Bench press:

 

3 x 5 (up to) 80% of 2RM
2 x 10 @ 50%

 

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Then:

 

BENCHMARK

 

Feel Your Pain” 3:28 (Suicidal Tendencies — Join The Army)

 

10 Band crawl (Minimum 2 x 1″ band W, 3 x 1″ band M)
5 Push-up (Chest to ground, elbows locked @ top)

 

Count and note total reps completed in 3:28

 

 

And then:

 

25 calories Airdyne (with kettlebell in Goblet position– 25lb. W, 35lb. M)
50 Walking lunge (with same kettlebell- any position you choose)
100 Walking lunge (unweighted)

 

Airdyne: Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.

 

Lunge: Switch carry position in sets of no less than 10 reps.

 

And finally:

 

50 Abmat sit-up @ 1/4 BW

 

Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top.

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