Subversive Fitness: Day 118 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 118 of 360

Single kettlebell back squat

 

Starting at up to 35lb. W, 55lb. M, perform 5L, 5R reps, rest, and then increase one interval in each set. Increase ends when 5 high-quality, uninterrupted reps are no longer possible.

 

When that level is reached, climb back down the ladder in the exact same manner (Ex. 5L, 5R @ 55lb., 5L, 5R @ 62lbs., 5L, 5R @ 70lbs., (fail), 5L, 5R @ 62lbs., 5L, 5R @ 55lbs.). As with any lift where there is no money on the line, position and range of motion always govern weight.

 

Then, 3 rounds of:

 

1L, 1R Turkish Get-up @ (up to) two intervals down from 1RM
2 x 5L, 5R 1-arm kettlebell row @ as heavy as possible
1 minute rest

 

Position and range of motion govern weight in both Turkish Get-up and row. Address details, stay in-position, and earn your chosen weight.

 

And then, “Time under tension”:

 

50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + 30-calorie Airdyne cool-down

 

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly. Pace on Airdyne is approx. 50% of max RPM.

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