Subversive Fitness: Day 209 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 209 of 360

5 rounds of:


20 yd. Farmer carry @ minimum BW
5 Pull-up (Scaled to ability in each round)
:20 sec. rest


If more than one interruption is needed within 20 yd., adjust one interval down in the next round.


Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.


Then, 5 aggressive minutes of:


10 Mace front pendulum @ minimum 10kg. W, 12kg. M
10 Medicine ball throw (Wall- 10/ 12lb. W, 12/ 15lb. M)


Stay attentive and organized- casual equals soft, and both expedite fatigue. Manhandle the mace, and destroy the wall.



And then,


1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
High-knee jumprope


20 standard jumprope + remaining time burpee


Hustle through this simple drill- If high-knee jumprope is clunky, or not in your current toolbox, immediately begin burpee following the 20 reps standard jumprope.


And finally, “Time under tension”:


Max-duration plank hold (Organized top of push-up) +
20 calorie Airdyne @ cool-down pace


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: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

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