Subversive Fitness: Day 216 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 216 of 360

7 rounds of:

 

5 Bench press @ 75% of 2RM (rounds 1-3) + 65% (rounds 4-7)
3L, 3R Kettlebell clean @ as heavy as possible in each set
1 minute rest

 

If needed, make weight adjustments during rest to complete strong, uninterrupted sets. As always, position and range of motion govern weight.

 

Then:

 

Kettlebell high-pull + Goblet catch: 5 x 7 @ 2 intervals above heaviest kettlebell clean

 

Rest as needed between sets. Each set should be difficult, violent, and feature sound positioning throughout.

 

 

Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a 2/1000, quickly re-position hands, and re-trace steps to the ground.

 

Organization of movement, power, timing, and dexterity all play an equal part in the safe and heavy completion of this lift.

 

And then:

 

2 minutes double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
50 Push-up
250 Jumprope
50 V-up

 

Short, specific rest is expected during push-up and v-up sets. When needed, keep to 3 breaths (:15 sec.).

 

Remember the purpose of the movement being completed, and apply the necessary details to make it worthwhile; reps for the sake of themselves are a dead-end street.

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