Subversive Fitness: Day 296 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 296 Of 360

Deadlift: 5 x 5 @ 75% of 2RM
1 x 10 @ 50%, each with 3/1000 hold in top position


Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When the scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”.


Reminder: Position and organized execution always govern weight.




Perform 5 chin-up (scaled to ability) and
5 kettlebell Good Morning @ minimum 1/2 BW immediately following each set of deadlift
Rest as needed after the three movements are complete.


Then, 5 aggressive minutes of:


5 Slam ball @ 15lb. W, 25lb. M
50 High-knee jumprope/ 75 regular jumprope


Hustle in transitions between movements. There is no designated rest here- if it is needed, keep it short and specific (3 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.


Note: If 5 rounds are not completed inside the 5-minute clock, complete 5 rounds and then break. Conversely, if 7 rounds are completed inside the descending clock, note time to completion and break.


And then, 3 rounds of:


25 calories Airdyne
1 minute plank hold


Put in what you expect to get out of this simple, but far from easy, drill. If appropriate pace is kept during the calories, even for the most advanced, the plank should pose a significant challenge. If it doesn’t, question the participant, not the process.




And finally, “Time under tension”:


1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) +
25 calorie Airdyne @ cool-down pace


Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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