Subversive Fitness: Day 302 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 302 Of 360

Pendlay row:5 x 3 @ as heavy as possible in each (minimum 85% of 2RM)


Rest as needed between sets. Although directive is as heavy as possible, sound position and a full range of motion always govern weight.




Kettlebell row: 3 x 7L, 7R @ (up to) 70% of heaviest lift above


Ambitious, powerful, uninterrupted sets. Rest as needed between. When scheme is listed as “3 x 7L, 7R”, it always refers to “Sets” x “Reps”.





Perform 3 Pull-up and
5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of row.
Rest as needed once the three movements are complete.


Then, aggressively:


100 1-arm kettlebell swing @ (minimum) 35lb. W, 55lb. M (switch arms @ 5L, 5R)
100 Tire smash @ 6/8lb. W, 10/12lb. M (Any variation)
25 3/1000 Bodyweight row


Kettlebell swing: If position breaks, adjust one interval down and continue safely.

Tire smash: In order for hitting a tire with a hammer to be more than a novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.


3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.



There is no designated rest here; If needed, keep it short and specific (3 breaths or less).


And then, “Time under tension”:


25 Dowel partial pull-over +
25 cat/ cow stretch


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 pulling/rotation day, and improving the position for next time.

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