Subversive Fitness: Day 267 of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 267 of 360

5 rounds of:

 

20 Kettlebell “Short swing“ @ 50% of 5RM
1 Sled drag (20 yd. each @ BW)
10 Pull-up
1 minute rest

 

Stay powerful and attentive, and- safety considered- take no rest outside the designated duration in each round.

 

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.

 

 

Sled: ”Drag” = forward, and “Pull” = backward.

 

Pull-up: If/ when the range of motion fails (or movement becomes a flailing, wiggly disaster) adjust to partner assisted, banded, or jumping pull-up. No kip, no butterfly.

 

Then, 5 rounds of:

 

15 calories Airdyne
10 Underhand
5 calories Airdyne (Arms only)
(Up to) 1 minute rest

 

Rest is not mandatory today; If taken, use it to maximize performance in subsequent rounds. If not taken, don’t use it as an excuse to under-perform in subsequent rounds.

 

And finally, “Time under tension”:

 

 

Plank hold (Organized top of push-up)

 

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

 

Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of the tailbone. The goal today is enough weight to allow stability for between: 20–: 30 sec.

 

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