Subversive Fitness: Day 98 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 98 of 360

Pendlay row:

 

3 x 7 @ 75-80% of 2RM
3 x 3 @ 75%

 

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 “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Then, 3 rounds of:

 

5L, 5R 1-arm kettlebell row @ as heavy as possible in each set
10 Bodyweight row
10 Burpee broad jump
100 Jumprope
(Up to) 1 minute rest

 

If sets at chosen weight require interruption or break position, make a minor adjustment and continue. Take only as much rest as needed to perform the remaining rounds at your full ability.

 

Focus on details and maintain composure throughout- move and breathe specifically, and perform no casual reps.

 

 

And then, aggressively:

 

75 Kettlebell swing @ 35lb. W, 55lb. M
25 calories Airdyne @ 100%

 

At today’s moderate, manageable weights, every rep is expected to feature excellent positioning and vicious power- every rep of a kettlebell swing should be performed with confidence and violence. If needed at all, keep rest to 3 breaths (not to exceed :15 sec.). Over one year attendance: Take no rest.

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