Subversive Fitness: Day 220 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 220 of 360

Double kettlebell front squat: 7 x 5 @ heaviest 3-rep from 09/12/16


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.




35 Rocking chair @ 15lb. W, 25lb. M- use bumper plate
7 x 5 Chin-up (5 reps + :30- :45 sec. rest)
35 Jumping pull-up
7 x 50 Jumprope (50 reps as fast as humanly possible + 2 breaths rest)



Complete in order and uninterrupted. There is no designated rest during rocking chair and jumping pull-up- if it is needed, keep it short and specific (3 breaths or less); Safety considered, there is value to making yourself move in simple conditioning drills.



And then, “Time under tension”:


Anchored squat @ 15lb. W, 25lb. M


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


Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.

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