Subversive Fitness: Day 332 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 332 Of 360

Kettlebell row:
12, 10, 8, 6, 4, 2, 2, 2
Dumbbell box jump:
12, 10, 8, 6, 4, 2, 2, 2

 

Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound. Today, kettlebell row may be completed in entirety first, or movements may be alternated (12/ 12, 10/ 10… ). Rest as needed between sets.

 

 

Then, 4 aggressive minutes of:

 

6 Jumping pull-up
4 Bodyweight row

 

Even with a descending clock in play, range of motion and mechanics do not change. Challenge yourself in both hustle and focus, and perform notable work in both pace and positioning. Transitions are not rest.

 

And then, as fast as possible:

 

40 calories Airdyne
200 Jumprope

 

Today, if desired, alternate full-body (arms + legs) with legs-only and arms in the “Prison” position. Manage breathing, drive power from your midline, and move the bike with your whole body.

 

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.