Subversive Fitness: Day 207 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 207 of 360

Back squat:


5 x 10 @ (up to) 60% of 2RM


If a set requires interruption, make a minor adjustment prior to starting the next. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”.


Reminder: Position and range of motion always govern weight.




Perform 10 push-up (scaled to ability) and
10 kettlebell swing @ 55lb. W, 70lb.
M immediately following each set of back squat, and 
rest as needed after the three movements are complete.



Then, 10 minutes of:


50 Jump rope
:20 sec. Airdyne @ minimum 70% of max RPM
5 Straight jump


Hustle in the transitions, manage breathing, and attempt no rest. Count rounds and completed partials- goal should be 10+.


And then, “Time under tension”:


Superman hold/ rock +
50 cat/ cow stretch +
Airdyne (minimum 20 calories @ cool-down pace)


Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in Superman reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

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