Subversive Fitness: Day 314 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 314 Of 360

Pendlay row:
3 x 10 @ (up to) 60% of 2RM




Kettlebell row:
5 x 5L, 5R @ as heavy as possible in each


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 10″, it always refers to “Sets” x “Reps”. Reminder: Sound position and powerful execution always govern weight.




20 Walking lunge @ (up to) 1/2 BW (kettlebell in back rack– 10L, 10R)
20 Inchworm
20 Walking lunge @ 75% of above
20 Push-up
20 Bodyweight row
20 Burpee
200 Jumprope


Move seamlessly and aggressively. If rest is needed, keep it to three breaths or less (:15 sec.). If training is focused on composition, and not simply completion, pace does not change position or execution.




And then, 5 aggressive minutes of:


3 Pull-up
5 calories Airdyne
3 breaths rest


Utilize the most difficult version of the pull-up in your toolbox for as long as you can, and make each round on the bike a vicious sprint.


And finally, “Time under tension”:


20 Dowel partial pull-over +
20 calorie Airdyne @ cool-down pace


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. Goal is opening up the upper body after a heavy pulling day, and improving position for next time.

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