Subversive Fitness: Day 299 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 299 Of 360

Kettlebell clean: 10 x 2L, 2R @ as heavy as possible in each

 

Maintain all details used in the heavier barbell lifts earlier this week. If chosen weight causes interruption in sets, adjust immediately and continue safely.

 

Note: Today, if chosen weight is truly “as heavy as possible in each set”, adjustments will be needed in a 10-round piece.

 

Then, 5 rounds of:

 

10 Jumping pull-up
5 Burpee
:20 sec. tripod headstand
:15 sec. standing rest (used in maximum 2 of 5 rounds)
Move with quality and intent, and attempt no rest outside of the designated duration.

 

And then, in less than 2 minutes, complete:

 

50 revolutions Airdyne
25 Jumping pull-up
15 Straight jump

 

Breathe, focus, and move fast- take missing the clock off the table as an option. Unless there’s money on the line, the pace does not change the range of motion.

 

 

And finally, as many rounds as possible in 2 minutes of:

 

5 V-up
5 Abmat sit-up

 

No rest, quick transitions, and organized movement; Make each rep worthwhile by moving in high-quality, powerful positions.

 

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