Subversive Fitness: Day 284 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 284 Of 360

Pendlay row: 5 x 5 @ (up to) 80% of 2RM
1 x 5L, 5R @ (up to) 70% (as 1-arm kettlebell row)
1 x 10L, 10R @ 60% (as 1-arm kettlebell row)


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


Reminder: Position and range of motion always govern weight.





Perform 10 kettlebell swing @ (up to) 55lb. W, 70lb. M, immediately following each set of row, and rest as needed once the two movements are complete.




30 Elevator sit-up @ (up to) 1/4 BW
150 Jumprope
30 Rocking chair @ (up to) 1/4 BW
150 Jumprope
30 Straight jump
150 Jumprope
30 Push-up
150 Jumprope


Keep a strong, steady pace, attempt no rest, and accept no positional compromise. If chosen weight breaks position in elevator or rocking chair, adjust accordingly and continue safely.


And then, “Time under tension”:


Plank hold (Organized top of push-up)


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.


Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of the tailbone. The goal today is enough weight to allow stability for between: 20–: 30 sec.

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