Subversive Fitness: Day 249 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 249 of 360

10 Turkish Get-up @ as heavy as possible (1L, 1R)

 

Rest minimum :45 sec. between reps, and add a 2/1000 pause to any transition point that you are struggling with. Position governs weight- be critical of the details, and adjust as needed.

 

Then:

 

200 yd. Farmer carry @ as heavy as possible in 20 yd. intervals

 

And then:

 

50 steps walking lunge @ 50% of heaviest above

 

Take as little rest as needed in both of the pieces above. Lift, carry, and lunge in strong, stable, aggressive positions- no soft, casual movement. Weight for lunge may be carried in any organized manner you choose with the exception of barbell in the back rack.

 

 

And then, 10 minutes or 10 rounds, whichever comes first:

 

50 Jumprope
:20 sec. Airdyne sprint (or 5 calories)
2 Rocking chair

 

Hustle in the transitions, limit rest, and manage breathing. If 10 rounds are not completed, count and note completed rounds and partials as reference for next time. As always- attempt to complete the task, not run out the clock.

 

And finally, “Time under tension”:

 

30 calories Airdyne @ cool down pace

 

Breathe like you know how, think without over-thinking, and never under-hustle.

 

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