Subversive Fitness: Day 261 of 360

Knee tracks the foot, the heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

Day 261 of 360

15 minutes of:

20 yd. Farmer carry @ 3/4 BW (dumbbells or kettlebells)
20 yd. walking lunge @ 1/2 of above
:20 sec. rest

Attempt no rest outside of the designated duration in each round. Single dumbbell or kettlebell may be carried in any manner you choose during lunge.

Day 261 of 360

15 minutes of:

20 yd. Farmer carry @ 3/4 BW (dumbbells or kettlebells)
20 yd. walking lunge @ 1/2 of above
:20 sec. rest

Attempt no rest outside of the designated duration in each round. Single dumbbell or kettlebell may be carried in any manner you choose during lunge.

Lunge: Position is detailed and progress-oriented. Knee tracks the foot, the heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

Then:

50 Reverse lunge box jump

Scale height to ability in 10-rep intervals. Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to the target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.

And then, “Time under tension”:

30 Dowel partial pull-over +
30 calories Airdyne @ cool-down pace

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening the upper body, and improving position for next time.

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