Subversive Fitness: Day 77 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 77 of 360

12 Turkish Get-up @ (up to) 1/2 BW

 

Scale weight to ability for 1L, 1R, and rest as needed between reps. Position governs weight- anything other than a straight, strong lock-out is more of a liability than a poorly completed rep is worth.

 

 

Then:

 

6 Sled drag @ BW
6 Sled pull @ BW
24 Kettlebell snatch (2 x 6L, 6R)
48 1-arm kettlebell swing (Alternate arms as desired)
24 Rocking chair sandwich
(To floor, 5 hollow rock, back to standing in organized manner = 1 rep)
48 Goblet squat @ 35lb. W, 55lb. M

 

”Drag” = forward, and “Pull” = backward. Position, mechanics, composure, pace- in that order- will be what keep this drill together. Challenge yourself to move expertly through fatigue.

 

Kettlebell snatch and 1-arm swing weight are scaled to ability, and challenging.

 

And then, “Time under tension”:

 

Hollow hold/ rock + 50 Superman rock

 

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.

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