Subversive Fitness: Day 227 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 227 of 360

Kettlebell suitcase deadlift: 3 x 15 @ (up to) 50-60% of deadlift 2RM


Rest between sets, and attempt as little rest as possible during. No touch-and-go- take time to set-up and re-set each rep. It’s worth it.


Then, 3 rounds of:


30 Mace front pendulum + :30 sec. hold
20 Underhand bodyweight row
10 Mace 360/ Kettlebell halo/ 10-2/ Varial
5 Chin-up
1-minute rest


Today, we will decelerate the mace at the end of the front pendulum reps and hold it in the “starting” position for a full :30 sec.- hands level with solar plexus, hips tucked, chest broad, and weight pointed at the ground. Extend arms as skill level allows.



Use most challenging variation possible for 10-rep sets.


Weights on all movements today are self-scaled and challenging- put in what you expect to get out, and adjust by round as needed.


And then:


50 Forward lunge @ minimum 15lb. W, 25lb. M (use bumper plate)
50 Full-range lunge (unweighted)
25 calories Airdyne (arms only)
25 calories Airdyne (legs only)


Rest up to :20 sec. in 25-rep intervals if needed. If full-range lunge mechanics break, or stability becomes unsustainable, adjust to reverse lunge.


Our full-range lunge begins with a forward lunge and continues into a reverse lunge without the foot touching in the middle. Step far enough forward and back to maintain 90-degree knee bend at the bottom in both directions. Maintain a stable, upright torso throughout.



And finally, “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. Goal is opening up the upper body after a pulling/ rotation day, and improving position for next time.


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

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