Subversive Fitness: Day 287 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning

Day 287 Of 360

50/50 Kettlebell strict press:
3 x 5L, 5R @ as heavy as possible in each
3 x 3L , 3R @ 2 intervals down from heaviest above


Alternating as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When the scheme is listed as “3 x 5L, 5R″, it always refers to “Sets” x “Reps”.


Reminder: Position and range of motion always govern weight, and overhead is not a relative position.


50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered weights should match on both sides.



Then, 3 rounds of:


1 Sled drag (20 yd. @ minimum BW)
1 Sled pull @ same
15 Kettlebell “Short swing” @ (up to) 75% of 5RM
15 calories Airdyne @ max effort
(Minimum) 1 minute rest


”Drag” = forward, and “Pull” = backward. Today, scale weight to ability- each round should pose a significant challenge in each direction.


Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.


”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.


And then, 5 minutes of:


5 Hollow rock
5 Abmat sit-up @ 15lb. W, 25lb. M
3 Push-up
3/ 1000 rest (2 breaths)


Accumulate as many quality rounds as possible, and take no rest outside the designated duration.



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