Subversive Fitness: Day 228 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 228 of 360

10 rounds of:


2 Kettlebell clean (1L, 1R) + :30 sec. hold at top of each
10 Push-up
10 V-up
:20 sec. rest


Ability to hold for designated duration governs weight in each round. Start ambitious, and only adjust as needed. Scale push-up to ability in each round.



Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.


Then, 5 rounds of:


1 Sled pull (20yd. each @ 1/2 BW)
10 Bodyweight row
1 Sled drag (20yd. each @ 1/2 BW)
1-minute rest


”Drag” = forward, and “Pull” = backward. Hustle until the rest in each round.


And then:


10 x 5 Partial pull-up/ Chin-up/ mixed grip


From a dead hang, and while maintaining a rigid hollow position, initiate the pull-up/ chin-up movement up until about halfway, and then repeat from the bottom. Strength building, positional awareness, and active cool-down are all equal components of this simple drill.

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