Subversive Fitness: Day 214 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 214 of 360

4 rounds of:

 

4 Sled drag (20yd. each @ 1/3 BW)
8 Single kettlebell back squat @ 1/3 BW (4L, 4R)
12 Rocking chair @ 15lb. 25lb. (use bumper plate)
16 Push-up
:20 sec. rest

 

Efficient application of power and sound position will govern this drill. Stay focused, and work until the rest. Only if designated weights break position are they to be adjusted.

 

 

Then,

 

1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
V-up/ 
Hollow rock/ 
Hollow hold

 

Begin with V-up. If rest is required during work rounds, or position breaks, adjust to hollow rock, and then, if needed, hollow hold. Whichever path is applied, full effort is expected.

 

And then, “Time under tension”:

 

Anchored squat @ 15lb. W, 25lb. M

 

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. Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.

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