Subversive Fitness: Day 211 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 211 of 360

Back squat:


5 x 3 @ (up to) 85% of 2RM
2 x 5 @ 70%


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 “5 x 3″, it always refers to “Sets” x “Reps”.


Reminder: Position and range of motion always govern weight.




Squat complex: 7, 5, 3


Weight increases each set (denoted by commas)– begin at moderate weight and end as heavy as possible.



Position and range of motion dictate weight- If chosen weight breaks either, adjust immediately and continue safely.


1 regular squat +
1 jump squat +
1 left lunge +
1 right lunge 
= 1 rep.


Today, Kettlebell is held in the Goblet position.


And then, as quickly as possible:



25 calories Airdyne
50 Jumping pull-up
50 Kettlebell kayak @ minimum 25lb. W/ 35lb. M
25 Abmat sit-up @ minimum 1/4 BW
25 calories Airdyne


Focus breathing, move and transition efficiently, and take no rest. Only if designated weights break position are they to be adjusted; If a sit-up is easy, it’s useless.


Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.


L + R side touch = 1 rep.


And finally, “Time under tension”:


Underhand bodyweight row hold (Use barbell + chin-up grip for hold) + minimum 20 calories
Airdyne @ cool-down pace


Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes in hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

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