Subversive Fitness: Day 74 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 74 of 360

Pendlay row:

10 x 2 @ as heavy as possible in each


Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “10 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.


Then, 4 rounds of:


6L, 6R 1-arm kettlebell row
12 Burpee
(Up to) :20 sec. rest


1-arm kettlebell row: Today, weight decreases one interval each round- round 1 starts as heavy as possible for 6 uninterrupted reps each side, and then moves down in each remaining round (Ex. Round 1: 88lb., Round 2: 79lb. Round 3: 70lb., Round 4: 62lb.).


Burpee: Today, perform any burpee variation you choose, and alternate by round as desired. Suggestions include: Burpee broad jump, “Surf burpee“, lateral burpee, burpee box jump.


Rest: Today, output dictates duration of rest. Heavier weight, vicious pace = more rest. Lighter weight, less vicious pace = much less. Earn the added rest.


And then, “Time under tension”:


Bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)


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.



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