Subversive Fitness: Day 71 of 360

Greg Walsh


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.



Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.