Subversive Fitness: Day 303 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 303 Of 360

Back squat:
3 x 5 @ (up to) 80% of 2RM
3 x 10 @ 60%


Rest as needed between sets. If sets require interruption at a chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range. When the scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.


Reminder: Sound position always governs weight.


Then, 3 rounds of:


4-position kettlebell squat drill:
3 Kettlebell front squat (Left)
5 Kettlebell back squat (Left)
3 Kettlebell front squat (Right)
5 Kettlebell back squat (Right)


3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Each set should pose a significant challenge weight-wise- weakest lift/ transition governs weight.




Perform 10 walking lunge @ (up to) 15lb. W, 25lb. M


(use bumper plate locked out in front) immediately following each round of squats, and rest as needed once both are complete.



And then, quickly and attentively:


30 Kettlebell deadlift @ minimum 1/2 BW
50 Goblet squat @ 25lb. W, 35lb. M
30 Push-up
50 Jumping pull-up
300 Jumprope
50 revolutions Airdyne



Mindful breathing and efficient movement mitigate fatigue. Focused attention to detail also aids in doing so. You know what does NOT help us swim in deep water? Dejectedly looking at the sky, putting your hands on your knees and staring at the floor, panic breathing as if an evil spirit just entered your mouth, holding your hand on your heart like it’s doing something unusual…


An old standby, but worth revisiting: If you were going to attack someone with the intention of destroying them, would it be the unfocused, listless, hands-on-knees version, or the squared-away, tired-but-composed, staring straight-forward, ready for more version?


Funny question, easy answer. Hands off knees, off your back, ready for what’s next. Manage yourself.


And finally, “Time under tension”:


10 x 5 Hollow rock @ perfect position, max-effort


Weight if needed to establish/ maintain ideal position. Rest up to: 15 sec. between sets.

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