Subversive Fitness: Day 241 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 241 of 360


Bench press: 7 x 5 @ 75-80% of 2RM


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.




Kettlebell high-pull +
Goblet catch: 
5 x 5 @ 2 intervals above heaviest kettlebell clean


Rest as needed between sets. Each set should be difficult, violent, and feature sound positioning throughout.



Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a 2/1000, quickly re-position hands, and re-trace steps to the ground.


Organization of movement, power, timing, and dexterity all play an equal part in the safe and heavy completion of this lift.


And then, 5 aggressive minutes of:


50 Jumprope
5 Push-up


Count rounds completed, and attempt no rest. If the range of motion or mechanics fails in the push-up, scale immediately. Partial reps are wasted reps.



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


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

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