Subversive Fitness: Day 162 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 162 of 360

Back squat:
2 x 5 (up to) 80% of 2RM
1 x 10 @ 70%
1 x 15 @ 40-50%


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 “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.


Then, 5 rounds of:


3 Tire flip
5 Burpee broad jump
:20 sec. rest


Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.




2 minutes rest, and then, 2 timed rounds of:


20 calories Airdyne
20 Bodyweight row (Change hand position/ implement as desired)
:20 sec. rest


Stay within designated rest, and take less if you need it- standardize breathing, focus on mechanics, and mitigate fatigue by putting your mind elsewhere. Match time (and effort) from round one into round two.



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