Subversive Fitness: Day 239 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 239 of 360

Mace front pendulum:
4 x 50 @ as heavy as possible in each


If done correctly, and started ambitiously, weight should need to change within 4 sets. Rest as needed between sets. When scheme is listed as “4 x 50″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.


Then, as quickly and violently as possible:


15 Tire flip
10 Inchworm
15 Suitcase deadlift @ minimum BW
10 Walking inchworm
5 Tire flip
5 Inchworm
5 Suitcase deadlift @ minimum BW
5 Walking inchworm


Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.



Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.


And then, “Time under tension”:


50 calories Airdyne (with kettlebell in Goblet position– 25lb. W, 35lb. M)


Airdyne: Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.

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