Subversive Fitness: Day 103 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 103 of 360

Work as long as possible:

 

5 Single kettlebell front squat @ 1/4 BW
:20 sec. rack hold

 

Switch arms as desired without putting kettlebell down. If working in a group: Those ending early perform continuous rounds of :20 sec. anchored squat @ 1/4 BW + 10 air squat until all remaining workers finish.

 

Minimum 2 minutes rest, then, 6 rounds of:

 

6 Kettlebell suitcase deadlift @ (up to) 1+1/2 BW
1 Farmer carry (20 yd. @ same)
6 Dip (Scaled to ability in each round)
:30 to :60 sec. rest

 

Farmer carry begins at the top of the 6th deadlift. Move quickly and in excellent positions, and maximize rest through smart breathing and focus on the remaining tasks at hand.

 

Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

 

 

And then, “Time under tension”:

 

One- arm bodyweight row hold (Upside-down plank- use barbell + overhand grip for hold)

 

Brace as needed with non-working arm, and switch arms as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

 

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.