Subversive Fitness: Day 163 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 163 of 360

Pendlay row:

 

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

 

Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.

 

Then:

 

Kettlebell high-pull + Goblet catch: 10, 5, 5, 5, 5

Rest as needed between sets. Weight increases each set (denoted by commas between). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and feature sound positioning throughout.

 

 

Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a 2/1000, quickly re-position hands, and re-trace steps to the ground. Organization of movement, power, timing, and dexterity all play an equal part in the safe and heavy completion of this lift.

 

And then, 7 rounds of:

 

5 Kettlebell high-pull @ 60% of heaviest above (no “catch”)
5 Bodyweight row
50 High-knee jumprope

 

Hustle in transitions, never abandon mechanics, and attempt little-to-no rest. If it is needed, keep it to 3 breaths (not to exceed :15 sec.) and take after jumprope.

 

And then, “Time under tension”:

 

30 Dowel partial pull-over + 30 calorie Airdyne @ cool-down pace

 

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. Goal is opening up the upper body after a heavy pulling day, and improving position for next time.

 

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