Subversive Fitness: Day 358 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 358 Of 360

30 reps of the following kettlebell complex:

 

1 Kettlebell swing clean
1 1-arm kettlebell swing
1 Kettlebell snatch
1 + 1 + 1 = 1 rep.

 

Today:

 

12 reps @ weight 1 (lightest- 6L, 6R)
6 reps @ weight 2 (intelligent increase- 3L, 3R)
4 reps @ weight 3 (intelligent increase- 2L, 2R)
4 x 2 reps @ as heavy as possible in each (1L, 1R)

 

Stay organized and powerful, with full focus and violence of action put into each rep. Weakest lift in the complex governs weight. If increasing in the 4 x 2 ends early, complete remaining sets with heaviest successful weight. When scheme is listed as “4 x 2″, it always refers to “Sets” x “Reps”.

 

 

The goal is fluid, seamless transition from movement to movement and crisp hand-to-hand switches from side-to-side. No clunky lifts, no sloppy transitions.

 

Then, 10 rounds of:

 

2L, 2R Stacked-hand kettlebell swing clean
1 10/1000 hold (“Ass over teakettle” Goblet position)
:20 sec. rest

 

Weight today is self-scaled and should pose a challenge in each set- adjust as needed. If the movement description doesn’t immediately and clearly make sense, please reference the video linked to the text.

 

And then:

 

60 calories Airdyne

 

 

Strategize calories any way you’d like: alternate arms/ legs, overhand/ underhand, legs only… Just get it done, and get it done quickly.

 

And finally, “Time under tension”:

 

30 calories Airdyne @ cool-down pace +
relevant, thorough mobility (critical think/ diagnose position)

 

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