Subversive Fitness: Day 279 of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 279 of 360

 

2L, 2R Turkish Get-up @ (up to) 90% of 1RM
20 yd. Farmer carry @ as heavy as possible
1 minute rest
4L, 4R Turkish Get-up @ (up to) 75%
40 yd. Farmer carry @ as heavy as possible
1 minute rest
6L, 6R Turkish Get-up @ (up to) 50%
60 yd. Farmer carry @ as heavy as possible
1 minute rest

 

Hammer position in each and every rep of Turkish Get-up, and demand strong posture throughout carries. As always, position governs weight. Each set should pose a significant challenging at designated rep scheme- don’t under-lift.

 

Then, 6 rounds of:

 

20 Kettlebell “Short swing” @ (minimum) 50% of 5RM
:20 sec. rest

 

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

 

”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

 

 

And then, violently, 6 rounds of:

 

40 revolutions Airdyne
60 Jumprope

 

Transition seamlessly, move deliberately and take no rest. Breathe, switch off, and go- safety considered, there is a great value to making yourself move in simple conditioning drills.

 

And finally, “Time under tension”:

 

30 Dowel partial pull-over +
30 calorie Airdyne @ cool-down pace +
30 cat/ cow

 

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. The goal is opening up the upper body after a heavy posture day, and improving the position for next time.

 

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