Subversive Fitness: Day 319 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 319 Of 360

5 rounds of:

 

10 Kettlebell front rack lunge @ as heavy as possible in each set
2 Turkish Get-up @ 1/2 of above (1L, 1R)
(Up to) 1 minute rest

 

Turkish Get-up is to be performed with one of two kettlebells carried in the lunge. If at designated rep scheme one lift significantly imbalances the other, we have identified an addressable “hole in the boat”. As always, position and range of motion govern weight in both movements.

 

Then, 5 rounds of:

 

2 10/1000 Bodyweight row (directly into)
10 Airplane push-up + 5/1000 @ top of each
100 Jumprope

 

There is no designated rest here; Safety considered, there is a great value in making yourself move in simple conditioning drills. Transition fluidly and immediately from row hold to push-up, no matter what your arms are trying to tell you; If organized properly, they are but a piece of the “pushing” puzzle.

 

 

10/1000 row: In this variation, we hold for a full, honest 10/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

 

Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and push up. If position breaks, elevate as needed and continue.

 

And then, “Time under tension”:

 

Superman hold/ rock

 

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in Superman 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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