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Subversive Fitness: Day 71 of 360

It's time for another benchmark day, this time to the sound of Suicidal Tendencies.

Greg Walsh

Written by Last updated on Oct 20, 2021

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 @ ¼ 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.

Greg Walsh

About Greg Walsh

Greg Walsh is a product of counter-culture, and remains immersed in it to this day. The discovery of BMX bike riding and hardcore music in early adolescence opened a door of questioning and critical-thinking that has paved the way for everything since. Action sports, hardcore music, martial arts, and strength and conditioning have all proven to be lifesavers, not simply pastimes, and contributing to each in the best ways humanly possible is Greg’s daily mission.

Wolf Brigade is headquartered in Rochester, New York, and is the product of Greg's lengthy training experience and varied physical backgrounds. Their website chronicles and details daily training, and contains hundreds of videos, pictures, quotes, and pieces of writing. Greg’s non-fitness writing website, War of Attrition, accepts subscribers and his first novel, Theft of the Age, will be available everywhere in the fall of 2015.

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