Subversive Fitness: Day 216 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 216 of 360

7 rounds of:


5 Bench press @ 75% of 2RM (rounds 1-3) + 65% (rounds 4-7)
3L, 3R Kettlebell clean @ as heavy as possible in each set
1 minute rest


If needed, make weight adjustments during rest to complete strong, uninterrupted sets. As always, position and range of motion govern weight.




Kettlebell high-pull + Goblet catch: 5 x 7 @ 2 intervals above heaviest kettlebell clean


Rest as needed between sets. 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:


2 minutes double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
50 Push-up
250 Jumprope
50 V-up


Short, specific rest is expected during push-up and v-up sets. When needed, keep to 3 breaths (:15 sec.).


Remember the purpose of the movement being completed, and apply the necessary details to make it worthwhile; reps for the sake of themselves are a dead-end street.

See more about: , , , , , , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.