Subversive Fitness: Day 247 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 247 of 360

Pendlay row: 5 x 3 @ as heavy as possible in each (minimum 85% of 2RM)


Rest as needed between sets. Although directive is as heavy as possible, sound position and a full range of motion always govern weight.




1-arm kettlebell row: 3 x 7L, 7R @ (up to) 60% of heaviest lift above


Ambitious, powerful, uninterrupted sets. Rest as needed between. When scheme is listed as “3 x 5L, 5R”, it always refers to “Sets” x “Reps”.


And then, as quickly as possible:


25 Kettlebell high pull @ minimum 1/2 BW
25 Slam ball @ 15lb. W, 25lb. M
25 Jumping pull-up
25 Abmat sit-up @ 1/2 BW
25 calories Airdyne
1 minute rest
25 calories Airdyne


Take as little rest as possible. If needed, keep it short and specific (3 breaths or less). If designated weight compromises position/ execution, adjust accordingly and continue safely.



And finally, “Time under tension”:


25 Dowel partial pull-over +
25 cat/ cow stretch


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. The goal is opening up the upper body after a pulling/ rotation day, and improving the position for next time.

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