Subversive Fitness: Day 231 of 360

Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest.

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.

Then:

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.

Then:

BENCHMARK

“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.