Subversive Fitness: Day 153 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 153 of 360

6 rounds of:
2L, 2R Turkish Get-up @ 75% of 1RM
8 Goblet squat @ same
1 minute rest


Position governs weight in each segment of the Turkish Get-up; if details break down at chosen weight, adjust one interval and continue safely. If a consistent sticking point is identified, add a 2/1000 pause to each rep and improve the position.




Box jump: 9, 7, 5, 3, 3, 3, 3


Height increases each set (denoted by commas). Standardize movement- specific set-up/ reset, breathing/ tension, arm swing- address the details and perform attentive, powerful reps.


And then, violently:


50 calories Airdyne


For this drill, alternate arms + legs (full body) with arms-only (feet on pegs) in exact 5-calorie intervals, and note time to completion. Drive power from your midline, and move the bike with your whole body.



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