Subversive Fitness: Day 313 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 313 Of 360

Goblet squat:
5 x 10 @ as heavy as possible in each
5 x 5 @ (up to) 75% of heaviest above


Choose a weight that makes for demanding, positionally sound, uninterrupted sets, and adjust by round as needed. Take only the rest you need.



Focus on an organized, powerful kettlebell high pull to transition into an aggressive “catch” in the Goblet position (hands on side of handles, forearms driven into sides of kettlebell);


Start strong and hard, not soft and slow. When scheme is listed as “5 x 10”, it always refers to “Sets” x “Reps”.




10 2-count Turkish Get-up (5 x 1L, 1R) @ 50% of 1RM


Hammer details, disregard pace, and perform each rep at 100% quality.




Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.


And then, 5 aggressive minutes of:


5 calories Airdyne (Arms only)
:20 sec. rest
5 calories Airdyne (Legs only)
:20 sec. rest


“Rest” is performed with the pedals/ handles moving at no more than 20% pace, but not stopped. Drive the bike with your whole body, note total calories completed, and put in what you expect to get out. If you complete this drill wanting more, you made a mistake.


And finally, “Time under tension”:


Anchored squat @ 15lb. W, 25lb. M +
50 “Prison” Abmat sit-up (Short rest only if needed in 25-rep sets)


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.


“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.

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