Subversive Fitness: Day 166 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning



Day 166 of 360

Push press: 5 x 5 @ (up to) 75% of 2RM


Rest as needed between sets. If set requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion- most specifically, a straight, strong lock-out- always govern weight.




10 Turkish Get-up @ (up to) 70% of 1RM (5 x 1L, 1R)


Rest any time during the set, switch arms each rep, and add a 2/1000 pause to any transition point that you are struggling with.



And then:


1-arm kettlebell Thruster:
3 x 5L, 5R @ as heavy as possible in each


Rest as needed between sets. Position considered, each set/ each arm is to be performed as heavy as possible- adjust weight between sets as needed. Same as above- position and range of motion always govern weight.


And finally “Time under tension”:


Single Kettlebell rack hold @ heaviest above + 30 calories Airdyne (arms only) @ cool-down pace


Lift and hold in strong, organized kettlebell rack position, switching arms as desired/ needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.


Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

See more about: , , , , , , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.