Subversive Fitness: Day 213 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 213 of 360

Pendlay row: 7 x 5 @ 75% 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 “7 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.





Perform 3 Pull-up and 
5L 1-arm 360 
5R 1-arm 360 


10 light kettlebell halo, immediately following each set of Pendlay row.
Rest as needed once the three movements are complete.




20 Kettlebell “Short swing” @ 2 intervals down from 5RM
5 breaths rest
20 Kettlebell “Short swing” @ 1 interval down from above
5 breaths rest
20 Kettlebell “Short swing” @ 1 interval down from above
5 breaths rest
20 1-arm kettlebell swing @ 1/4 BW (switch arms as desire)
20 Bodyweight row
20 Inchworm


Take no rest outside of designated durations.


Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.


”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

1-minute rest, and then as quickly as possible:


30 calories Airdyne
1-minute rest
20 calories Airdyne


There is no pacing or rest here- bite down, breathe in, and drive the bike.


And finally, “Time under tension”:


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


Cat/ cow is geared to re-open posture after a heavy day and provide a simple movement-based cool-down; Don’t check out.

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