Subversive Fitness: Day 309 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 309 Of 360

3 x 5 @ (up to) 80% of 2RM
1 x 10 @ 50%, each with full 2/1000 in lock-out


Rest as needed between sets. If sets require interruption at the 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.




Dumbbell box jump:
5 x 5 @ challenging in each set


Each set should be difficult, violent, and positionally sound; Adjust weight by round as needed to achieve desired work.


Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow the chosen weight to break posture/unwind bracing in the take-off or landing; soft equals sketchy.


And then, as quickly as possible, 5 rounds of:


1 rep “Hollow position complex”
(4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)
15 Box jump
150 Jumprope


No designated rest here. Focus on quality, consistent movement, and make yourself work.


Hollow position complex: Goal is the completion of each rep (12 movements) without breaking position. Today, if needed, rest no more than 20 sec. between each rep.


Box jump: Height is scaled to ability, and should pose a challenge for 15 reps.



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 challenging pressing/ posture day, and improving the position for next time.

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