Subversive Fitness: Day 126 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 126 of 360

Pendlay row:


3 x 3 @ (up to) 95% of 2RM
1 x 7 @ 75%
3 x 5 @ 60%


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 “1 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.


Then, 5 rounds of:


3L, 3R Elevator sit-up @ as heavy as possible in each
:30 sec. rest


Position considered, each 6-rep set is as heavy as possible, using 1/4 bodyweight as a baseline. Movement may be weighted with kettlebell, sandbag, weight vest, bumper plate, medicine ball, or any combination of.


And then:


“Airdyne Races”
:15 Airdyne sprint (In a group)


Count revolutions- most in :15 seconds “wins” and stays on the bike.


The rest proceed immediately and urgently to a round of:


5 Kettlebell deadlift @ BW
5 Push-up



Each round of deadlift/ push-up must be preceded by :15 seconds on the Airdyne @ 100%. The game doesn’t end until you have completed 50 reps (minimum 5 rounds of racing, win or lose).


Today, your reward for winning is more hard work. Do your best to prolong the imminent.




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