Subversive Fitness: Day 344 of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 344 of 360

Turkish Get-up:
2 x 1L, 1R @ as heavy as possible
2 x 2L, 2R @ 75% of heaviest
1 x 5L, 5R @ 50%

 

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 if they do not comply.

 

Then:

 

40 Elevator sit-up @ (minimum) 1/4 BW
40 Lunge @ same

 

Use any implement available/ desired to reach designated weight, and change in no less than 10-rep intervals.

 

 

If chosen weight breaks position in elevator, adjust accordingly and continue safely. Use heaviest successful weight for entire lunge set.

 

And then, 5 rounds:

 

100 Jumprope
10 Push-up (Scaled to ability in each round)
20 Mountain climber @ top of 10th push-up

 

This is a sprint, not a jog, and should feature quality, furious-paced movement throughout. Neither fatigue nor pace should change range of motion in push-up- scale as needed.

 

And finally, “Time under tension”:

 

50 Sit-up (Either Abmat, V-up, or hollow rock– whichever you need most/ like the least) + relevant, thorough mobility (critical think/ diagnose position)

 

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