Subversive Fitness: Day 278 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 278 of 360

Positional and mechanical improvement:


Kettlebell complexes and hand-to-hand transitions


Transitioning fluidly from one movement to another, into and out of a lift, and/or from side-to-side are vastly overlooked aspects of general kettlebell lifting; Their value, in our opinion, cannot be overstated.


The more energy required to begin/ transition between movements, the less we have for the lift/ drill itself. Fluidity increases efficiency, and both open the door to progress; Clunky is very seldom progressive.


Today, at skill work weights and with the guidance of a qualified trainer, practice the transitional details of the standard kettlebell movements (swing, clean, snatch + variations) and make improvement in each.


Start with the basic variations of each and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.




Dumbbell box jump: 12, 10, 8, 6, 4, 2




Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.


Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.



And then, 6 rounds of:


6 Inchworm
8 Reverse lunge box jump (Height scaled to ability in each round)
100 Jumprope


Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to the target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.


And finally, “Time under tension”:


Underhand bodyweight row hold (Use barbell + chin-up grip for hold) + minimum 20 calories
Airdyne @ cool-down pace


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

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