Subversive Fitness: Day 176 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 176 of 360

5 rounds of:
10 Kettlebell “Short swing” @ 1 interval down from 5RM
10 Push-up/ Airplane push-up/ Plyometric push-up
1 minute rest

 

Adjust kettlebell swing weight only if position breaks. Today, 6 + 4/ 7 + 3 is preferred over the possibility of 15-20; don’t under-lift. Scale push-up to full ability in each round.

 

Kettlebell swing reminder: 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.

 

 

Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and push up. If position breaks, elevate as needed and continue.

 

Then:

 

2 x 25 Kettlebell “Short swing” @ (up to) 79lb. W, 88lb. M
2 x 25 Reverse lunge box jump @ minimum 20″ W, 24″ M

 

Kettlebell swing and lunge may feature up to :30 sec. between 25-rep sets; Take no rest during the 25 reps.

 

Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.

 

And then, violently:

 

50 calories Airdyne

 

For this drill, alternate arms + legs (full body) with arms-only (feet on pegs) in exact 5-calorie intervals, and note time to completion. Drive power from your midline, and move the bike with your whole body.

 

And finally, “Time under tension”:

 

20 Mace Good Morning @ self-scaled + 50 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.

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