Subversive Fitness: Day 200 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 200 of 360

Back squat:


3 x 5 @ 75% of 2RM
3 x 5 @ 65%
1 x 10 @ 50%


When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.


Reminder: Position and range of motion always govern weight.




Perform 10 Goblet squat @ 1/4 BW and
5 3/1000 bodyweight row immediately following each set of lifts, and
rest as needed after the three movements are complete.


Then, 5 rounds of:


10 Burpee broad jump
10 Bodyweight row (Any implement/ hand position)
100 Jumprope


No designated rest. Breathe intelligently, move aggressively; Performed casually, the piece above is not enough work.



And then, “Time under tension”:


50 steps walking lunge @ cool-down pace


Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

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