Subversive Fitness: Day 240 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 240 of 360


Double kettlebell front squat: 7 x 5 @ heaviest set from 09/29/16


Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”.


Reminder: Position and range of motion always govern weight.



Then, 5 rounds of “Composure Recovery Drill”:


10 Kettlebell “Power swing” @ max 20lb. W, 30lb. M
1 Sled drag (20 yd. @ 1/4 BW)
10 Jumping pull-up
5 Burpee
:20 sec. tripod headstand
:20 sec. standing rest (used in maximum 2 of 5 rounds)


Hustle in transitions, and work until the rest is truly needed. If it isn’t, don’t take it. The headstand is supposed to be a challenge- more mental than physical; Address it prior to beginning so you don’t have to argue with it during.


“Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.


Sled: ”Drag” = forward, and “Pull” = backward.


And then, “Time under tension”:


Bodyweight Farmer hold


Lift and hold in strong, aggressive positioning. 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.


Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

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