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Subversive Fitness: Day 114 of 360

A lot of kettlebell movements today and skill building.

Greg Walsh

Written by Greg Walsh Last updated on May 25, 2017

Day 114 of 360

Positional and mechanical improvement:

Single and double kettlebell lifts

All skill levels: Double kettlebell clean from floor, clean from swing, front squat, back squat

Intermediate/ Advanced: Double kettlebell clean/ swing clean + front squat, single and double snatch.

At skill work weights and with the guidance of a qualified trainer, practice the several movements listed above that need the most work and make improvement in each.

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.

Then, 5 rounds of:

5 Double kettlebell clean (Scaled to ability for 5 challenging reps)
7 Hang power clean @ (up to) 60% of power clean 2RM
(Minimum) 1 minute rest

If sets require interruption at chosen weights, or position breaks, make a minor adjustment and continue. Reminder: Position and execution always govern weight. Kettlebell clean: Maintain all details used in the barbell lift.

And then, “Time under tension”:

Max-duration double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)

Lift and hold in strong, organized deadlift top position/ kettlebell rack position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

Greg Walsh

About Greg Walsh

Greg Walsh is a product of counter-culture, and remains immersed in it to this day. The discovery of BMX bike riding and hardcore music in early adolescence opened a door of questioning and critical-thinking that has paved the way for everything since. Action sports, hardcore music, martial arts, and strength and conditioning have all proven to be lifesavers, not simply pastimes, and contributing to each in the best ways humanly possible is Greg’s daily mission.

Wolf Brigade is headquartered in Rochester, New York, and is the product of Greg's lengthy training experience and varied physical backgrounds. Their website chronicles and details daily training, and contains hundreds of videos, pictures, quotes, and pieces of writing. Greg’s non-fitness writing website, War of Attrition, accepts subscribers and his first novel, Theft of the Age, will be available everywhere in the fall of 2015.

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