Subversive Fitness: Day 225 of 360

If reps become singles or position breaks, adjust weight immediately and continue safely.

Day 225 of 360

20 Turkish Get-up @ 60-70% of 1RM (4 x 2L, 2R + 2 x 1L, 1R)

Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become singles or position breaks, adjust weight immediately and continue safely.

Day 225 of 360

20 Turkish Get-up @ 60-70% of 1RM (4 x 2L, 2R + 2 x 1L, 1R)

Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become singles or position breaks, adjust weight immediately and continue safely.

When scheme is listed as “4 x 2L, 2R″, it always refers to “Sets” x “Reps”.

Then, choose either 50 reps or

1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)
50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark.

Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.

And then, immediately and viciously:

50 calories Airdyne

Strategize- arms and legs, arms-only when pace slows, sprint 5 calories @ 100%, next 5 @ 75%… get it done as fast as possible, leaving nothing in the tank and no method of attack unaddressed.

And finally, “Time under tension”:

100 Abmat sit-up

Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.