Subversive Fitness: Day 126 of 360

Day 126 of 360

Pendlay row:


3 x 3 @ (up to) 95% of 2RM

1 x 7 @ 75%

3 x 5 @ 60%


Rest as needed between sets. If sets of 3 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.


Then, 5 rounds of:


3L, 3R Elevator sit-up @ as heavy as possible in each

:30 sec. rest


Position considered, each 6-rep set is as heavy as possible, using 1/4 bodyweight as a baseline. Movement may be weighted with kettlebell, sandbag, weight vest, bumper plate, medicine ball, or any combination of.


And then:


“Airdyne Races”

:15 Airdyne sprint (In a group)


Count revolutions- most in :15 seconds “wins” and stays on the bike.


The rest proceed immediately and urgently to a round of:


5 Kettlebell deadlift @ BW

5 Push-up


Each round of deadlift/ push-up must be preceded by :15 seconds on the Airdyne @ 100%. The game doesn’t end until you have completed 50 reps (minimum 5 rounds of racing, win or lose).


Today, your reward for winning is more hard work. Do your best to prolong the imminent.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s