Subversive Fitness: Day 180 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 180 of 360

Pendlay row: 5 x 10 @ (up to) 70% of 2RM


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 “5 x 10″, it always refers to “Sets” x “Reps”.


Reminder: Position and range of motion always govern weight. In today’s longer sets, take time to reset and brace in each rep, every set.




2 Sled drag (20yd. each @ 1 + 1/2 BW)


Rest as little as possible. Move organized, aggressive positions. If 1 + 1/2 BW does not pose a significant challenge, scale method of drag/ anchor/ etc. until it does.



And then, in less than 2 minutes, complete:


40 revolutions Airdyne
20 Jumping pull-up
10 Straight jump


Breathe, focus, and move fast- take missing the clock off the table as an option. Unless there’s money on the line, pace does not change range of motion.



And finally, as many rounds as possible in 2 minutes of:


5 V-up
5 Abmat sit-up


No rest, quick transitions, and organized movement; Make each sit-up worthwhile by moving in excellent positions.

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