Subversive Fitness: Day 236 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 236 of 360

Back squat: 3 x 10 @ (up to) 70% of 2RM




Single kettlebell back squat: 2 x 5L, 5R @ as heavy as possible in each set


Rest as needed between sets in both movements. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. Especially in maintaining quality in longer-rep sets, attention to set-up and re-set is a must.



And then, for time:


50 Slam ball @ 15lb. W, 25lb. M
50 Jumping pull-up
25 V-up
25 Abmat sit-up @ minimum 1/4 BW


There is no designated rest- If needed, keep it short (2-3 breaths) and immediately resume aggressive work; Safety considered, there is value to making yourself move in simple conditioning drills.


And finally, “Time under tension”:


Max-duration plank hold (Organized top of push-up) +
20 calorie Airdyne @ cool-down pace


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.


Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. The goal today is enough weight to allow stability for between:20 –:30 sec.

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