Subversive Fitness: Day 208 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 208 of 360

Power clean:

5 x 5 @ 75-80% of 2RM


Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. When the scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps.” 


Reminder: Position and execution always govern weight.


Then, 5 rounds of:


5L, 5R Kettlebell push press @ as heavy as possible
10 Kettlebell halo + extension @ max 1/4 BW or
Mace 360 @ max 10kg. W, 12kg. M
10 Box jump @ 20″ W, 24″ M
1 minute rest


Move seamlessly during work rounds, and hustle in transitions; work during the work, and rest during the rest. If sets of any movement require interruption, make as minor an adjustment as needed to continue safely.



And then, “Time under tension”:

25 Dowel partial pull-over +
50 Hollow rock


Partial pull-over is active cool-down and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. The goal is opening up the upper body after a pulling/ rotation day, and improving the position for next time.

Break during hollow rock as needed to maintain the integrity of movement; No lazy reps.

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