Subversive Fitness: Day 113 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning



Day 113 of 360

5 rounds of:


3 Kettlebell push press + 1 Turkish Get-up (Left)
3 Kettlebell push press + 1 Turkish Get-up (Right)
1 minute rest


Weight today is self-scaled and challenging- adjust by round (up or down) as needed. Safety considered, Turkish Get-up starts at top of third push press- choose weight accordingly.


Reminder: Position and execution always govern weight.



Then, 5 rounds of:


5 Pull-up
10 Slam ball @ minimum 20lb. W, 30lb. M
5 Push-up
10 Box jump @ minimum 20″ W, 24″ M
:20 sec. rest


If rest is not needed, we haven’t worked hard enough/ moved enough weight/ scaled pull-up appropriately; Earn the rest by maximizing the work. Goal is challenging, uninterrupted sets of each movement in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.


Box jump: Focus on mechanics, tension, and timing, and move deliberately. Box jump should never become a wiggly, flailing attrition drill, unless your training goal is simply completion of tons of shitty box jumps.


And then, “Time under tension”:


Max-duration bar hang


Today, use any grip you choose, and switch between them 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. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.

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