Subversive Fitness: Day 213 of 360

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.

Day 213 of 360

Pendlay row: 7 x 5 @ 75% of 2RM

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Today:

Perform 3 Pull-up and
5L 1-arm 360
5R 1-arm 360

or

10 light kettlebell halo, immediately following each set of Pendlay row.
Rest as needed once the three movements are complete.

Then:

20 Kettlebell “Short swing” @ 2 intervals down from 5RM
5 breaths rest
20 Kettlebell “Short swing” @ 1 interval down from above
5 breaths rest
20 Kettlebell “Short swing” @ 1 interval down from above
5 breaths rest
20 1-arm kettlebell swing @ 1/4 BW (switch arms as desire)
20 Bodyweight row
20 Inchworm

Take no rest outside of designated durations.

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.

1-minute rest, and then as quickly as possible:

30 calories Airdyne
1-minute rest
20 calories Airdyne

There is no pacing or rest here- bite down, breathe in, and drive the bike.

And finally, “Time under tension”:

50 cat/ cow stretch + Airdyne @ cool-down pace (minimum 20 calories)

Cat/ cow is geared to re-open posture after a heavy day and provide a simple movement-based cool-down; Don’t check out.