Subversive Fitness: Day 182 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 182 of 360

50/50 Kettlebell strict press:

 

3 x 1L, 1R @ as heavy as possible in each
5 x 3L , 3R @ as heavy as possible in each

 

Alternating 1L, 1R, and then 3L, 3R, accumulate 36 total reps (18 left, 18 right). Keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.

 

50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

 

 

Then:

 

Box jump:

 

Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting height. Rest as needed, step down as desired, and keep total number of jumps under 25 (Ex. 5, 5, 3, 3, 1, 1, 1, 1… ). If jumping down, be mindful of both landing position and receipt of the floor- conserve energy by moving efficiently.

 

And then, 5 aggressive minutes of:

 

10 calories Airdyne
100 Jumprope

 

Duration is short, pace must be vicious. Visible drop in effort/ pace in either movement: 2 additional minutes for the group; Never be the catalyst for “extra credit”.

 

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.

Kids only.

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