Subversive Fitness: Day 71 of 360

Greg Walsh


Rochester, New York, United States

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.






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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