Subversive Fitness: Day 279 of 360

Greg Walsh


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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