Subversive Fitness: Day 273 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 273 of 360

Bench press: 6 x 8 @ (up to) 70% of 2RM


If sets require interruption at designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “6 x 8″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.




Perform 1L, 1R Turkish Get-up (@ up to 60% of 1RM) immediately following bench press and then rest after both movements are complete.



Then, as quickly as possible,


6 rounds of:


8 Kettlebell swing @ (minimum) 55lb. W, 70lb. M
6 Slam ball @ (up to) 40lb. W, 50lb. M (start ambitious- if set requires interruption, adjust one interval down)
4 Burpee


Move in sound, powerful, and efficient positions. No designated rest here- if needed, take after burpee, and keep to 3 breaths or less (no more than: 15 sec.).


And then “Time under tension”:


25 Dowel partial pull-over +
50 Hollow rock


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 challenging pushing day, and improving position for next time.

Break during hollow rock as needed to maintain the integrity of movement; No lazy reps.

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