Subversive Fitness: Day 231 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 231 of 360

Skill work/ fact-finding:


Kettlebell snatch (from swing and floor)


Today, at skill work weights, practice the details of the kettlebell snatch and make improvements.


Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.





“Class War/ My Promise“ – 6:07 (Wisdom in Chains– “Class War”)
40 revolutions Airdyne
20 yd. walking lunge
5 Inchworm


Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.


And then, 6 minutes of:


4 Push-up (Scaled to ability as needed)
4 V-up
:20 sec. rest


Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue.



And finally, “Time under tension”:


100 Abmat sit-up


Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

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