Subversive Fitness: Day 225 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 225 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, choose either 50 reps or

 

1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)
50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark.

 

Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.

 

And then, immediately and viciously:

 

50 calories Airdyne

 

Strategize- arms and legs, arms-only when pace slows, sprint 5 calories @ 100%, next 5 @ 75%… get it done as fast as possible, leaving nothing in the tank and no method of attack unaddressed.

 

And finally, “Time under tension”:

 

100 Abmat sit-up

 

Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

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