Subversive Fitness: Day 264 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 264 of 360

Pendlay row:
5 x 5 @ 75-80% of 2RM
1 x max rep @ 60%


Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.


Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.




25 Kettlebell “Short swing” @ 75% + of 5RM (as heavy as possible)
1 minute rest
25 Kettlebell “Short swing” @ 60-70%
1 minute rest
50 Kettlebell “Short swing” @ (up to) 50%


If swinging accurate, challenging percentages, rest will be needed during work sets. Keep it to 3 breaths (:10-:15 sec.) no more than twice.


Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.


”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.



And then, as quickly as possible, 5 rounds of:


Medicine ball throw @ 10/12lb. W, 12/16lb. M
5 Burpee


Today, the throw is performed on the wall. In order for throwing a ball at a wall to be more than a novelty, it needs to be attentive and violent. Focus on composition- not simply completion- and throw the ball like you mean it. Get out what you put in.



There is no designated rest- If needed, keep it short (2-3 breaths) and immediately resume aggressive work; Safety considered, there is value to making yourself move in simple conditioning drills.


And finally “Time under tension”:


Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)


Lift and hold in strong, organized kettlebell rack position. 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.

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