Subversive Fitness: Day 320 Of 360

Greg Walsh


Strength and Conditioning

Day 320 Of 360

Power clean:
5 x 3 @ (up to) 85% of 2RM


Make ambitious choices, and adjust weight/omit under-lifted sets as needed. Conversely, if sets require rest/interruption, make as minor an adjustment as needed and complete the next uninterrupted.


When the scheme is listed as “5 x 3,″ it always refers to “Sets” x “Reps.”


Reminder: Position and execution always govern weight.




Perform 3 pull-up and
5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of power clean.
Rest as needed once the three movements are complete.


Then, 10 rounds of:


1L, 1R Kettlebell clean @ (minimum) 50% of above
5 Burpee
:30 sec. rest


There is nothing passive about this piece. Performed casually or too light, it is not enough work. Each set of lift should pose a significant challenge, and should require attentiveness and violence, just like the heavier barbell lifts above. Short sets should never feel like, or be handled as “Gimme’s”.



Rest today is brief recovery to fuel a quality finish; Focus on how to best address and improve the next set and do not waste reflection on what made you tired.


And then, “Time under tension”:



Unweighted hinge/ Mace hinge evaluation


Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some cool-down/ active recovery work. Anchor hands on your body, use a stick/ dowel to manufacture tension, add a dowel/ empty bar to the back rack… Intelligently interpret what will work best for you.


Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). Once time reaches two minutes, you may stop if desired. Broken into challenging, useful sets, accumulate at least two total minutes. Ultimately, work until you feel you have made sufficient progress.



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