Subversive Fitness: Day 307 Of 360

Greg Walsh


Strength and Conditioning

Day 307 Of 360

Bench press:
5 x 5 @ 75% of 2RM
1 x 10 @ 50%, each with 3/1000 hold in lock-out


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




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




10 Turkish Get-up (5 x 1L, 1R @ max 50%)
20 Inchworm
30 Kettlebell halo + extension @ (up to) 1/4 BW
40 Walking lunge @ 35lb. W, 55lb. M


Keep rest short and specific (3-5 breaths/ no more than 20 sec.). Move powerfully and deliberately; Your focus and appearance during hard work should be something that would alarm a passive onlooker. If mechanics erode or position breaks in any movement, adjust weight or variation immediately and continue safely.



1-minute rest, then, like there’s money on the line:


50 calories Airdyne


Strategize any way you’d like: alternate arms/ legs, overhand/ underhand, legs only… Just get it done, and get it done quickly.


And finally, “Time under tension”:


25 Dowel partial pull-over +
50 weighted hollow rock @ 15lb. W, 25lb. M


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 challenging pushing day, and improving the position for next time.

Break during hollow rock as needed to maintain the integrity of movement; No lazy reps.



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