Subversive Fitness: Day 148 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 148 of 360

7 rounds of:
5 Deadlift @ 75% of 2RM
5 Goblet squat @ as heavy as possible in each set
(Minimum) 1 minute rest

 

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. Position and range of motion always govern weight, and “as heavy as possible” always means “as heavy as competently possible”.

 

Then, 5 rounds of:

 

30 Kettlebell Figure-8 @ minimum 1/4 BW
1 minute standing hold of weight (Any manner you choose)
:30 sec. rest

Upon completion of 30th rep, kettlebell stays on your body for an additional 1 minute in any position you choose. If weight goes to the ground during that time, perform 10 burpees in lieu of the :30 sec. rest.

 

 

 

 

And then, “Time under tension”:

 

Anchored squat @ 15lb. W, 25lb. M + 50 Abmat sit-up @ 15lb. W, 25lb. M + 30 calories
Airdyne @ cool down pace

 

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes in anchored squat, 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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