Subversive Fitness: Day 360 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 360 Of 360

Dumbbell box jump:
8, 6, 4, 4, 4, 2, 2

 

Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.

 

 

Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow the chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.

 

Then, 3 rounds of:

 

1 minute Farmer hold @ minimum BW
(Up to) 1-minute rest
1-minute double kettlebell rack hold @ minimum 3/4 BW
(Up to) 1-minute rest

 

Today, any rest taken during work round comes off the minute in between. Take only the rest you need between holds- no more.

 

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:

 

50 Rocking chair @ 10lbs. W, 15lbs. M (bumper plate held at chest level)
50 Medicine ball throw @ 10/12lbs. W, 14/16lbs. M
50 Box jump @ 20″ W, 24″ M

 

Standardize breathing, movement, and rest. Remember: Each good rep should look the same. Hustle in transitions, and drive hard; No value to casual conditioning.

 

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