Subversive Fitness: Day 315 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 315 Of 360

7 rounds of the following kettlebell complex:

 

7 Deadlift
5 High pull
3 Full-range high pull
(Up to) 1-minute rest

 

Today, the entire sequence is performed with one kettlebell- Heaviest 3-rep full-range high pull governs weight in each round. If position breaks or true overhead becomes unsustainable, adjust one interval down and continue safely.

 

Then, 3 rounds of:

 

1 minute Farmer hold @ minimum BW
1 minute rest
1 minute double kettlebell rack hold @ minimum 3/4 BW
1 minute rest

 

Today, any rest taken during work round comes off the minute in between.

If minimum specified weights do not pose a significant challenge, scale to your ability; If chosen weight goes to the ground more than twice in any round, adjust before beginning the next.

 

And then, as quickly as possible:

 

30 Slam ball @ 15lb. W, 25lb. M
20 Push-up
20 Burpee
15 Push-up
15 Burpee

 

There is no designated rest here; Safety considered, there is value to making yourself move in simple conditioning drills. Focus on breathing and mechanics, and tune out fatigue. If this takes more than five minutes (arguably four), we’ve made a mistake. Reset, and repeat.

 

 

And finally, “Time under tension”:

 

Plank hold (Organized top of push-up)

 

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

 

Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of the tailbone. The goal today is enough weight to allow stability for between: 20–: 30 sec.

 

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