Subversive Fitness: Day 294 Of 360

Greg Walsh

Coach

Strength and Conditioning


Day 294 Of 360

Positional and mechanical improvement:

 

Single and double kettlebell lifts

 

All skill levels:

 

Single/double kettlebell clean from floor and swing
front squat
back squat

 

Intermediate/ Advanced:

 

Double kettlebell clean/ swing clean +
front squat
single and double kettlebell snatch

 

At skill work weights and with the guidance of a qualified trainer, practice the 2-3 movements listed above that need the most work. Vary hand position as desired/ appropriate while maintaining all fundamentals of the chosen movement.

 

Start with the basic variations of each (using single kettlebell until progress is made), and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.

 

 

Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm. Additionally, there is much greater value in choosing one movement and working it until it cooperates than breezing through four or five.

 

End of skill work rep schemes:

 

Pick two kettlebell lifts and perform:
1 x 10L, 10R (lift #1)
1 x 10L, 10R (lift #2)
2 x 6L, 6R (lift #1)
2 x 6L, 6R (lift #2)
3 x 4L, 4R (lift #1)
3 x 4L, 4R (lift #2)

 

Rest as needed between sets. If performing double kettlebell lifts, “10L, 10R” simply equals “10”.

 

Weight is self-scaled, and should be heavy enough to fact check position and execution, but not require interruption.

 

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