Subversive Fitness: Day 242 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 242 of 360


Back squat: 5 x 5 @ 75% 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 “5 x 5″, it always refers to “Sets” x “Reps”.


Reminder: Position and range of motion always govern weight.




Perform 5 3/1000 bodyweight row and 
10 kettlebell halo +
extension @ max 25lb. W, 35lb.
M immediately following each set of squat.


Rest as needed once the three movements are complete.


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.


Then, 3 rounds of:


20 Mace squat @ 10kg. W, 12kg. M
20 Lunge @ same
20 Bodyweight row
:20 sec. rest


Mace is to be held upright for squat and may be held/ carried in any manner you choose in a lunge. Attempt no rest outside of designated: 20 seconds, and adjust mace weight if range of motion fails or position breaks.




And then, “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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