Subversive Fitness: Day 222 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 222 of 360

5 rounds of:


7 Bench press @ (up to) 70% of 2RM
1 minute rest
5L, 5R 1-arm kettlebell row @ as heavy as possible in each round
1 minute rest
5 Kettlebell high pull @ as heavy as possible in each round
1 minute rest


If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.





20 Kettlebell full-range high pull @ 50% of heaviest high pull above
20 Walking lunge @ same (kettlebell in back rack– 10L, 10R)
20 Push-up
20 Walking lunge @ 50% of above
20 Bodyweight row
20 Burpee


Move seamlessly and aggressively. If rest is needed, keep it to three breaths or less (:15 sec.). If training is focused on composition, and not simply completion, pace does not change position or execution.


And then, 5 aggressive minutes of:


3 Pull-up
5 calories Airdyne
3 breaths rest


Utilize the most difficult version of the pull-up in your toolbox for as long as you can, and make each round on the bike a vicious sprint.


And finally:


50 Ab wheel roll-outs


If position breaks, even once, in Ab wheel roll-out, adjust to V-up and continue safely.

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