Subversive Fitness: Day 261 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 261 of 360

15 minutes of:

 

20 yd. Farmer carry @ 3/4 BW (dumbbells or kettlebells)
20 yd. walking lunge @ 1/2 of above
:20 sec. rest

 

Attempt no rest outside of the designated duration in each round. Single dumbbell or kettlebell may be carried in any manner you choose during lunge.

 

Lunge: Position is detailed and progress-oriented. Knee tracks the foot, the heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

 

Then:

 

50 Reverse lunge box jump

 

Scale height to ability in 10-rep intervals. Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to the target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.

 

 

And then, “Time under tension”:

 

30 Dowel partial pull-over +
30 calories Airdyne @ cool-down pace

 

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening the upper body, and improving position for next time.

 

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