Subversive Fitness: Day 219 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 219 of 360

Hang power clean:
3 x 5 @ (up to) 60% of power clean 2RM
Power clean:
3 x 5 @ 75% of 2RM


Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are distant seconds. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.


Then, 10 rounds of:


2L, 2R Kettlebell clean @ as heavy as possible in each set
:20 sec. rest


Maintain all details used in the heavier barbell lifts above. If chosen weight causes interruption in sets, adjust immediately and continue safely. 



Note: Today, if chosen weight is “as heavy as possible in each set”, adjustments will be needed in a 10-round piece.


And then, for max calories:


One minute Airdyne sprint


Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing; Matching effort should go without saying.


And finally, “Time under tension”:


100 Abmat sit-up


Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

[hold] Holds: If your face is straight, you can wear more weight.

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