Subversive Fitness: Day 167 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning



Day 167 of 360

Hang power clean: 4 x 6 @ (up to) 70% of power clean 2RM


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 “4 x 6″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.


Today: Perform 4 pull-up (scaled to ability) and 8 mace 360 (max 10kg.) or kettlebell halo (max 1/4 BW) immediately following each set of hang power clean, and rest as needed after the three movements are complete.


Then, immediately:


4 Sled drag (20yd. each @ BW)


No rest. No lazy movement. Put your bodyweight on a sled, and move it like you give a shit.


And then, 4 rounds of:


6 Kettlebell clean + 5/1000 in rack position (each rep) @ 1/2 BW (Single or double kettlebell as needed)
:20 sec. extended-arm mace hold @ minimum 10kg. W, 12kg. M
4 Sprint start
:20 sec. rest


Adjust/ scale kettlebell clean to ability, using 1- or 2- arm versions as desired. Attempt no rest outside of the designated :20 sec.


Our sprint start begins with chest on the ground in the bottom of our push-up position.


Today, on call of “Go!”, explode to your feet, sprint approximately 20 yd., and immediately begin broad jump back to start.




And finally, “Time under tension”:


60 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)


Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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