Subversive Fitness: Day 325 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 325 of 360

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


Make ambitious choices, and adjust weight as needed; Goal is challenging, uninterrupted, full range of motion sets.


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


Reminder: Position and execution always govern weight, and “lock out” is not relative.





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


Then, 10 minutes of:


:20 sec. bar hang (bodyweight row hold if absolutely needed)
10 Lunge @ 25lb. W, 45lb. M (use bumper plate in front)
5 Straight jump @ same


This is mid-paced, high-effort conditioning- no designated rest, no wandering transitions, and no sloppy movement. If the designated weights feel “too light”, make them heavier through attention to set-up and positioning.


The goal should be the high-quality completion of as many rounds and partials as possible. If that is not your goal, do something else.


And then, “Time under tension”:


Farmer hold @ (minimum) BW


Lift and hold in strong, aggressive positioning. 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.


Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

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