Subversive Fitness: Day 102 of 360

You’re going to spend a lot of your day today in the air.

Day 102 of 360

Kettlebell “Short swing”: 15, 10, 5, 5- 5- 5- 5

Rest as needed between sets. Weight increases each set (denoted by commas between), and then remains the same for 4 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and feature sound positioning throughout.

“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. Today, demand position and power, and challenge yourself.


10 Box jump @ highest (75% + of 1RM)
10 Box step @ minimum 1/2 BW
:30 sec. rest
15 Box jump @ moderate
10 Box step @ minimum 1/2 BW
:30 sec. rest
20 Box jump @ baseline/ standard (20″ W, 24″ M)
10 Box step @ minimum 1/2 BW

Focus on mechanics, tension, and timing, and move deliberately. Box jump should never become a wiggly, flailing attrition drill, unless your training goal is simply completion of tons of shitty box jumps. If 1/2 BW does not pose a significant challenge in box step, scale weight to ability for 10 quality, uninterrupted reps.

And then, aggressively:

30 calories Airdyne
30 Medicine ball throw (Partner or wall– 12lb. W, 16lb. M)
300 Jumprope
30 Medicine ball throw (Partner or wall- 12lb. W, 16lb. M)

Attempt no rest, standardize/ manage your breathing, and move fast. There is no value to a casual pace during brief conditioning.

Leave a Comment

Do Not Sell My Personal Information