Subversive Fitness: Day 183 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 183 of 360

20 Turkish Get-up @ 60-70% of 1RM (4 x 2L, 2R + 2 x 1L, 1R)

 

Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become singles or position breaks, adjust weight immediately and continue safely. When scheme is listed as “4 x 2L, 2R″, it always refers to “Sets” x “Reps”.

 

 

Then, 20 rounds of:

 

1 Burpee
3 Push-up (Scaled to ability)
3 Kettlebell deadlift @ 1/2 BW +

 

If needed, rest is 3 breaths or less and taken after deadlift; Hustle in transition between movements in each round.

 

Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

 

And then, “Time under tension”:

 

Max-duration plank hold (Organized top of push-up) + 20 calorie Airdyne @ cool-down pace

 

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.

 

Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

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