Subversive Fitness: Day 311 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 311 Of 360

Kettlebell back squat:
10 x 2L, 2R @ as heavy as possible in each set

 

Rest as needed between sets. If designated/ chosen weight requires interruption, make a minor adjustment and continue. When the scheme is listed as “10 x 2L, 2R”, it always refers to “Sets” x “Reps”. Reminder: Although directive is as heavy as possible, sound position and full range of motion always govern weight.

 

 

Note: Today, if chosen weight is truly “as heavy as possible in each set”, adjustments will be needed in a 10-round piece.

 

Then, 5 rounds of:

 

2 Kettlebell clean (Left)
1 Kettlebell front squat (Left)
2 Kettlebell clean (Right)
1 Kettlebell front squat (Right)
(Up to) 1 minute rest

 

Today, and when no other qualifier is present, kettlebell clean happens from the floor. Use the grip/ hand position that allows for the safe lifting of the most weight. Front squat begins at top of second clean. Pause and brace in an organized rack position, and then squat. Weight/ output govern rest- take what you earn.

 

And then, quickly and attentively:

 

20 Kettlebell high pull @ heaviest clean weight from above
20 Goblet squat @ 25lb. W, 35lb. M
20 Medicine ball throw @ 14/16lb. W, 16/20lb. M
20 calories Airdyne

 

No designated rest here- if needed at all, keep it short and specific, and take it during high pull/ squat sets. Safety considered, there is a great value to making yourself move in simple conditioning drills.

 

Mind your mind, hustle on the switches, push the pace. Rest when you’re done. Walk when you’re home.

 

It’s getting darker, but don’t be frightened; One light dims as another one brightens.

 

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