Subversive Fitness: Day 169 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning



Day 169 of 360

5 x 5 @ 75% of 2RM
1 x 10 @ 50%, each with 3/1000 hold in top position


Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.


Today: Perform 5 chin-up (scaled to ability) and 10 mace 360 (max 10kg.) or kettlebell halo (max 1/4 BW) immediately following each set of deadlift, and rest as needed after the three movements are complete.



2 x 10 Kettlebell Good Morning @ as heavy as possible
1 x 10 Banded Good Morning (Banded to ability for one strong, uninterrupted set)


Rest as needed between sets and movements, and adjust weight/ tension immediately if position breaks.


And then, 5 aggressive minutes of:


5 Slam ball @ 15lb. W, 25lb. M
50 High-knee jumprope/ 75 regular jumprope
5 calories Airdyne


Hustle in transitions between movements. There is no designated rest here- if it is needed, keep it short and specific (3 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.



Note: If 5 rounds are not completed inside the 5-minute clock, complete 5 rounds and then break. Conversely, if 7 rounds are completed inside the descending clock, note time to completion and break.


And finally, “Time under tension”:


50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + 30 calorie Airdyne @ cool-down pace


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

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