Subversive Fitness: Day 343 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 343 of 360

Back squat:
3 x 3 @ (up to) 80% of 2RM (each with a full 3/1000 @ top)
1 x 5 @ 70%
1 x 15 @ 50%


Pendlay row:
3 x 10 @ 60-70% of 2RM


Rest as needed between sets of both movements. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.



Then, 10 attentive minutes of:


5 Pull-up (Scaled to ability in each round)
20 Squat @ 15lb. W, 25lb. M (bumper plate held @ chest level)
20 Hollow rock
:20 sec. rest



Attempt no rest outside of designated duration, hustle in transitions, and accomplish as much quality work as possible.


No lazy hollow rock, no soft squats, no wiggly pull-up.


Squat + bumper plate: Today, posture practice, thorough, challenging range of motion, and crisp pace all play equal parts in the value of this drill. Move quickly, move correctly.


Pull-up: Advanced suggestions include weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.


And then, “Time under tension”:


50 Sit-up (Either Abmat, V-up, or hollow rock– whichever you need most/ like the least) + relevant, thorough mobility (critical think/ diagnose position/ make progress)
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