Subversive Fitness: Day 223 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 223 of 360

Pendlay row:
5 x 5 @ 75% of 2RM
1 x max rep @ 60%


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


Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.




Perform 3 Pull-up and 
5L, 5R 1-arm 360 


10 light kettlebell halo immediately following each set of Pendlay row.
Rest as needed once the three movements are complete.


Then, 2 rounds of:


50 Kettlebell swing @ (up to) 55lb. W, 70lb. M
15 Inchworm
5 Burpee broad jump


Accept just one interruption per set of kettlebell swing at chosen weight, and adjust accordingly in round two. There is no designated rest- if needed at all, keep it short and specific (3 breaths or less).



And then “Time under tension”:


Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)


Lift and hold in strong, organized kettlebell rack position. 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.

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