Subversive Fitness: Day 178 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 178 of 360

5 rounds of:


5L, 5R Kettlebell push press @ as heavy as possible in each set
10 Kettlebell halo + extension @ (up to) 50% of above
5 Chin-up
(Minimum) 1 minute rest


If position breaks, range of motion shortens, or pressing sets require interruption, adjust accordingly and continue safely. Reminder: Position and range of motion always govern weight, and locked-out/ overhead is not a relative position.


Then, 10 minutes or 10 rounds, whichever comes first:


50 Jumprope
:20 sec. Airdyne @ 100%
2 reps “GYAOTG”


Goal is completion of 10 rounds, not running out the clock at 10 minutes.



“Get your ass off the ground” options are: Rocking chair, elevator sit-up, hip-up, front roll, or, if absolutely needed, burpee.



And then “Time under tension”:


Anchored squat @ 15lb. W, 25lb. M


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.


Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.

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