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Subversive Fitness: Day 312 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 February 28, 2018

Day 312 Of 360

Deadlift:
5 x 5 @ (up to) 70% of 2RM (each with a full 2/1000 @ top)
1 x 10 @ 60% (use double overhand grip)
1 x 20 @ BW (using single kettlebell)

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”.

Reminder: Position and execution always govern weight.

Day 312 Of 360

Deadlift:
5 x 5 @ (up to) 70% of 2RM (each with a full 2/1000 @ top)
1 x 10 @ 60% (use double overhand grip)
1 x 20 @ BW (using single kettlebell)

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”.

Reminder: Position and execution always govern weight.

If an appropriately heavy single kettlebell is not available, adjust to 1 x 20 suitcase deadlift to reach designated weight.

Today:

Perform 10 push-up and
5 underhand bodyweight row immediately following each set of deadlift, and
rest as needed once the three movements are complete.

Then:

Kettlebell “Short swing”:
3 x 20 @ 60% of 5RM
2 x 20 @ (up to) 50%

As above, rest as earned between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted.

“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, use weight designated above.

Kettlebell swing reminder: 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.

And then, “Time under tension”:

20 Mace Good Morning @ self-scaled (broken into 2 x 10 or 4 x 5 as needed) +
100 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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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