Subversive Fitness: Day 253 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 253 of 360

7 rounds of:


5 Bench press @ (up to) 75% of 2RM
:30 sec. rest
5L, 5R Kettlebell row @ as heavy as possible in each round
1 minute rest


If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.


Then, 5 rounds of:


3 Kettlebell high pull @ as close to BW as possible
3 Burpee
:15 sec. rest


Attentive, aggressive set-ups and lifts in each round. Seamless, aggressive transitions from movement to movement.



And then, as quickly as possible:


25 Kettlebell high pull @ (up to 1/2 BW)
25 Bodyweight row
25 Burpee


And finally, “Time under tension”:


25 Dowel partial pull-over +
25 cat/ cow stretch +
25 calories Airdyne @ cool-down pace


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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