Subversive Fitness: Day 110 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 110 of 360

25 Kettlebell “Short swing” @ 79lb. W, 97lb. M
1 minute rest
50 Kettlebell “Short swing” @ 55lb. W, 70lb. M
1 minute rest
50 Mace 360 @ 10kg. W, 12kg. M


Kettlebell swing: 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. Position considered, use weight designated above; Break sets as position dictates.


Mace 360: Position and execution govern weight. If designate weight compromises either, adjust one interval down and continue safely. If mace 360 is not yet in your toolbox, perform kettlebell halo @ 25lb. W, 45lb. M.



Then, immediately, 5 minutes of:


5 Burpee
3 Breaths rest (not to exceed :15 sec.)
1 minute rest, and then, for time:
50 Kettlebell swing @ 35lb. W, 55lb. M
50 calories Airdyne
25 Burpee


If rest is needed outside the designated durations, keep it short and specific (3 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.


And finally, “Time under tension”:


Banded hinge + 5 minutes Airdyne @ cool-down pace


Lock into a moderately-banded hinge position with tension and focus, and do some active cool-down work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in hinge position), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.



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