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Subversive Fitness: Day 63 of 360

Work on your skills in kettlebell lifts today.

Greg Walsh

Written by Greg Walsh Last updated on March 23, 2017

Day 63 of 360

Positional and mechanical improvement:

Single and double kettlebell lifts

All skill levels: Clean from floor, clean from swing, front squat, back squat, push press, Turkish Get-up

Advanced: Clean/ swing clean + front squat, clean/ swing clean + push press, snatch (from swing and floor)

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 Kettlebell clean (Left)
3 Kettlebell snatch* (From floor- left)
5 Kettlebell clean (Right)
3 Kettlebell snatch (From floor- right)
(Minimum) 1 minute rest

Rest as needed after completing each round (left + right). Adjust weight by round as needed- each set should be challenging and uninterrupted.

And finally, “Time under tension”:

Farmer hold @ 2 x heaviest weight used above (Ex. 70lb. clean + snatch = 140lb. Farmer hold)

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.

*If kettlebell snatch from floor is not yet in your toolbox, or does not allow for appropriate weight to be lifted to maximize designated rep scheme, adjust to kettlebell full-range high pull.

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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