Subversive Fitness: Day 151 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning



Day 151 of 360

Back squat:
3 x 5 (up to) 85% of 2RM
2 x 5 @ 75%
1 x 5 @ 65%, each with a full 5/1000 @ top
2 x 5L, 5R @ 30-40% of heaviest above, as single kettlebell back squat


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 “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.


Today: Perform 3 pull-up and 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each squat set. Rest as needed once three movements are complete.


Then, as quickly as possible:


25 Bodyweight row
50 1-arm kettlebell swing @ 1/4 BW
25 Push-up
50 Kettlebell swing @ 1/4 BW
25 calories Airdyne



Scale pace and position to full ability in each movement; If designated kettlebell swing weight does not pose a significant challenge, add a “Power swing” component by dragging the weight down just as viciously as you drive it up.


Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.



And then, “Time under tension”:


Max-duration plank hold (Organized top of push-up)


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.


Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

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