Subversive Fitness: Day 213 of 360

Day 213 of 360

Pendlay row: 7 x 5 @ 75% of 2RM

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 “7 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Today:

Perform 3 Pull-up and

5L 1-arm 360

5R 1-arm 360

10 light kettlebell halo, immediately following each set of Pendlay row.

Rest as needed once the three movements are complete.

Then:

20 Kettlebell “Short swing” @ 2 intervals down from 5RM

5 breaths rest

20 Kettlebell “Short swing” @ 1 interval down from above

5 breaths rest

20 Kettlebell “Short swing” @ 1 interval down from above

5 breaths rest

20 1-arm kettlebell swing @ ¼ BW (switch arms as desire)

20 Bodyweight row

20 Inchworm

Take no rest outside of designated durations.

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.

1-minute rest, and then as quickly as possible:

30 calories Airdyne

1-minute rest

20 calories Airdyne

There is no pacing or rest here- bite down, breathe in, and drive the bike.

And finally, “Time under tension”:

50 cat/ cow stretch + Airdyne @ cool-down pace (minimum 20 calories)

Cat/ cow is geared to re-open posture after a heavy day and provide a simple movement-based cool-down; Don’t check out.