Subversive Fitness: Day 308 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 308 Of 360

5 violent, attentive rounds of:


7 Deadlift @ (up to) 75% of 2RM
9 Kettlebell “Short swing” @ 75% + of 5RM
(Minimum) 1 minute rest


Position governs weight- no lazy set-ups, no soft lifts. If position softens or mechanics erode, adjust weight during the rest period. Additionally, output governs rest- If you want more, earn more.


Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.



Then, 5 rounds of:


5 Sprint start
9 Push-up (immediately after 5th sprint start)
:30 sec. rest



Maximize rest through mindful breathing and focus on what’s next.

Our sprint start begins with the chest on the ground in the bottom of our push-up position.


Today, on call of “Go!”, explode to your feet, sprint approximately 20 yds., and immediately begin broad jump back to start.


If push-up mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.


And then, “Time under tension”:


Plank hold (Organized top of push-up)


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.


Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

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