• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workouts
      • Best Whey Protein
      • Best Creatine
    • Equipment
      • Best Adjustable Dumbbells
      • Best Home Gym Machines
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Workouts

Subversive Fitness: Day 150 of 360

Today, you're going to climb to a new 5RM kettlebell short swing using warm-up sets of no more than 10 reps before adjusting the weight.

Greg Walsh

Written by Greg Walsh Last updated on July 17, 2017

Day 150 of 360

Bench press:
3 x 7 @ (up to) 75% of 2RM
1 x 9 @ 65-70%
2 x 5 @ 60%, each with a full 3/1000 @ top

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

Kettlebell “Short Swing”:

Climb to a new 5RM using warm-up sets of no more than 10 reps before adjusting weight. Rest as needed, and keep total number of swings under 40 (Ex. 10, 7, 5, 5, 5, 5). If suitably heavy kettlebells are not available, swing the heaviest you have for 3 x 7 followed by 2 max-rep sets.

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

”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.

And then:

2 minute sled drag (20yd. each @ 50% BW)

”Drag” = forward, and “Pull” = backward. Perform as many trips as possible in designated time. Move in organized positions, breathe intelligently, and attempt no rest. Anchor sled straps in any manner or position you choose.

And finally, 10 rounds of:

5 Hollow rock
1 Rocking chair (As stand-up from hollow rock)
5 Straight jump

Transition seamlessly from movement to movement, adjusting either position or variation if mechanics erode.

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.

View All Articles

Recommended Articles

screenshot2015-05-28at95247pm
An 8-Week Longevity-Based Program for Masters Weightlifters
subversivefitnessboxjump
Subversive Fitness: Day 360 Of 360
subversivefitnessmace360
Subversive Fitness: Day 359 Of 360
subversivefitnesskettlebellclean
Subversive Fitness: Day 358 Of 360

Primary Sidebar

Latest Articles

9 Best Adjustable Dumbbells for Home Gyms of 2023

10-Year-Old Rory van Ulft Reaches New Milestone Squatting Triple Her Body Weight

Arnold Schwarzenegger Shares His Recent Killer Arm and Shoulder Workout 

11 Best Creatine Supplements For Building Muscle, Cutting, and More

Latest Reviews

ISSA Personal Trainer Certification Review

ISSA Personal Trainer Certification Review

Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More

Best Pre-Workouts for Building Muscle, Running, Taste, and More

Best Home Gym Machines

Best Home Gym Machines

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About