Subversive Fitness: Day 288 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 288 Of 360

Front squat: Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight.


Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).


Note: Achieving a 2RM is not done at any cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.




50 Extended-arm kettlebell Goblet squat @ (up to) 25lb. W, 35lb. M
50 steps kettlebell/ dumbbell plank walk @ (up to) 35lb. x 2 W, 55lb. x 2 M


Squat: Light weight plus extension of the arms is geared to fact-check position and demand stability- if chosen weight compromises either, adjust one interval down and continue safely.


As in the kettlebell swing, and many other movements, arms are to be kept short and straight- locked out while also pulling back by pinching the shoulder blades together. :15 sec. rest may be taken up to 3x during the 50 reps.


Plank walk: Arms start and stay straight, and body stays in a plank- not a pike- position. :15 sec. rest may be taken up to 3x during the 50 reps.




And then,


1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Battle rope


If counting throws of the rope become unsustainable, the visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.



And finally, “Time under tension”:


Anchored squat @ 15lb. W, 25lb. M +
50 “Prison” Abmat sit-up (Short rest only if needed in 25-rep sets)


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.


“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.

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