Subversive Fitness: Day 120 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 120 of 360

Kettlebell suitcase deadlift: 3 x 10 @ as heavy as possible in each

 

Rest as needed between aggressive, uninterrupted sets. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Deadlift: If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, elevate them off the ground to mid-shin height using plates or blocks.

 

Then, 3 minutes of:

 

Kettlebell “Short swing” @ 55lb. W, 70lb. M

 

Accumulate as many quality reps as possible, and utilize short, specific rest (3 breaths or less) only as needed.

 

”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, position considered, start and stay with weights designated above.

 

1 minute rest, then 9 minutes of:

 

3 Burpee
6 Lunge

 

Count and note number of completed rounds and half-rounds.
Focus on efficient, high-paced movement and specific breathing.

 

And then, 3 minutes of:

 

3 V-up
3 Bodyweight row

 

Transition seamlessly, and attempt no rest. Even in fatigue, hold high standards for each rep of every movement.

 

 

 

 

And finally, at cool-down pace, 3 rounds of:

 

3 minutes Airdyne
30 Abmat sit-up

 

Pace is light, position is standard; Light does not mean lazy.

 

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