Subversive Fitness: Day 248 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 248 of 360

Back squat: 3 x 10 @ 60% of 2RM
Single kettlebell back squat: 3 x 5L, 5R @ as heavy as possible in each set


Rest as needed between sets. If designated/ chosen weight requires interruption, make a minor adjustment and continue. When scheme is listed as “3 x 10”, it always refers to “Sets” x “Reps”.


Reminder: Implement may change, but position and range of motion remain the same.


And then:


2 minutes double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
50 Push-up
250 Jumprope
50 V-up
2 minutes plank hold (more than 1 interruption = 1 additional minute each)


Short, specific rest is expected during push-up and v-up sets. When needed, keep to 3 breaths (:15 sec.). If position breaks or range fails in either movement, scaling is always a better choice than performing sub-standard reps.


Remember the purpose of the movement being completed, and apply the necessary details to make it worthwhile; reps for the sake of themselves are a dead-end street.



And then, “Time under tension”:


Bar hang +
50 steps walking lunge @ cool-down pace


Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).


If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.


Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

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