Subversive Fitness: Day 206 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 206 of 360

5 rounds of:


5 Tire flip
10 Kettlebell “Power swing” @ max 20lb. W, 30lb. M


Set-up, positioning, and violence of action will define this drill; No lazy, casual lifts or reps. Minimal rest between rounds (no more than :15 sec.).


Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.


Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.

”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.



Then, 5 minutes of the following kettlebell complex:


1 Kettlebell swing clean
1 1-arm kettlebell swing
1 Kettlebell snatch


1 + 1 + 1 = 1 rep. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches from side-to-side. Alternate arms as desired. Weight today is self-scaled and moderate; The 5-minute set should not require more than 3 rest periods at no more than :15 sec. each.


And then, “Time under tension”:


50 “Prison” Abmat sit-up +
50 steps walking lunge @ cool-down pace


“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.


Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

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