Subversive Fitness: Day 231 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 231 of 360

Skill work/ fact-finding:

 

Kettlebell snatch (from swing and floor)

 

Today, at skill work weights, practice the details of the kettlebell snatch and make improvements.

 

Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.

 

Then:

 

BENCHMARK

“Class War/ My Promise“ – 6:07 (Wisdom in Chains– “Class War”)
40 revolutions Airdyne
20 yd. walking lunge
5 Inchworm

 

Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.

 

And then, 6 minutes of:

 

4 Push-up (Scaled to ability as needed)
4 V-up
:20 sec. rest

 

Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue.

 

 

And finally, “Time under tension”:

 

100 Abmat sit-up

 

Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

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