Subversive Fitness: Day 230 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 230 of 360

Bench press:
5 x 3 @ (up to) 90% of 2RM
3 x 3 @ 75%


If sets require interruption at the designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.




Perform 1L, 1R Turkish Get-up (@ up to 60% of 1RM) immediately following deadlift, 
and then rest after both movements are complete.


Then, as quickly as possible, 9 rounds of:


9 Kettlebell swing @ 55lb. W, 70lb. M
6 Slam ball @ (up to) 40lb. W, 50lb.
M (start ambitious- if set requires interruption, adjust one interval down)
3 Burpee


Move in sound, powerful, and efficient positions. No designated rest here- if needed, take after burpee, and keep to 3 breaths or less (no more than :15 sec.).



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

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

See more about: , , , , , , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.