Subversive Fitness: Day 226 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 226 of 360

1-arm kettlebell row: 5 x 3L, 3R @ as heavy as possible in each set

 

Adjust by round as needed, set up in strong, organized positions, and don’t under-lift. Baseline should be 1/2 bodyweight.

 

 

Then, 6 rounds of:

 

6L, 6R 1-arm kettlebell row
12 reps “GYAOTG”
120 Jumprope
1 minute active rest (Leg/ arm swing, Airdyne @ 30% pace, shadowboxing, kettlebell Figure-8)

 

Each round of kettlebell row should be as heavy as possible- adjust by round as needed, and don’t under-lift.

 

GYAOTG movement may change by round as desired- Be creative with implement and weight, should you choose to use them, and scale each set to your full ability.

 

Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.

 

They include:

 

– Elevator 
– Rocking chair 
– Hip-up (Elevator/ rocking chair hybrid)
– Front roll (From and back to standing)
– Back roll (From and back to standing)

 

And then, “Time under tension”:

 

Anchored squat @ 15lb. W, 25lb. M + Bodyweight row hold

 

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.

 

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

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