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Subversive Fitness: Day 287 Of 360

”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.

Greg Walsh

Written by Greg Walsh Last updated on January 24, 2018

Day 287 Of 360

50/50 Kettlebell strict press:
3 x 5L, 5R @ as heavy as possible in each
3 x 3L , 3R @ 2 intervals down from heaviest above

Alternating as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When the scheme is listed as “3 x 5L, 5R″, it always refers to “Sets” x “Reps”.

Reminder: Position and range of motion always govern weight, and overhead is not a relative position.

Day 287 Of 360

50/50 Kettlebell strict press:
3 x 5L, 5R @ as heavy as possible in each
3 x 3L , 3R @ 2 intervals down from heaviest above

Alternating as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When the scheme is listed as “3 x 5L, 5R″, it always refers to “Sets” x “Reps”.

Reminder: Position and range of motion always govern weight, and overhead is not a relative position.

50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered weights should match on both sides.

Then, 3 rounds of:

1 Sled drag (20 yd. @ minimum BW)
1 Sled pull @ same
15 Kettlebell “Short swing” @ (up to) 75% of 5RM
15 calories Airdyne @ max effort
(Minimum) 1 minute rest

”Drag” = forward, and “Pull” = backward. Today, scale weight to ability- each round should pose a significant challenge in each direction.

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, 5 minutes of:

5 Hollow rock
5 Abmat sit-up @ 15lb. W, 25lb. M
3 Push-up
3/ 1000 rest (2 breaths)

Accumulate as many quality rounds as possible, and take no rest outside the designated duration.

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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