Subversive Fitness: Day 235 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 235 of 360

Pendlay row: 6 x 8 @ 65-75% of 2RM
1 x max rep @ 60%


If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “6 x 8″, it always refers to “Sets” x “Reps”.


Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.




Perform 3 Pull-up and 
5L, 5R 1-arm 360 


10 light kettlebell halo immediately following each set of Pendlay row.


Rest as needed once the three movements are complete.


Then, aggressively:


100 1-arm kettlebell swing @ (minimum) 35lb. W, 55lb. M (switch arms @ 5L, 5R)
100 Tire smash @ 6/8lb. W, 10/12lb. M (Any variation)
25 3/1000 Bodyweight row



Kettlebell swing: If position breaks, adjust one interval down and continue safely.

3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.


There is no designated rest here; If needed, keep it short and specific (3 breaths or less).



And then, “Time under tension”:


One-arm bodyweight row hold (Use barbell + overhand grip for hold) +
25 Dowel partial pull-over


Brace as needed with the non-working arm, and switch arms as needed.


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.


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.

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