Subversive Fitness: Day 283 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 283 Of 360

Kettlebell high-pull + Goblet catch or sandbag shoulder: 5 x 5 @ as heavy as possible in each set


Rest as needed between sets, and intersperse movements as desired-if sufficient equipment is available, there is great value to a few rounds of each. Each set should be difficult, violent, and feature sound positioning throughout.


Kettlebell high pull + Goblet catch: 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 either lift chosen today.


Then, 5 rounds:


3L Kettlebell push press
1 Hand-to-hand switch
3R Kettlebell push press
9 Goblet squat @ same weight
9 Burpee
:30 sec. rest



Select the weight that allows for organized, powerful push press, and seamless hand-to-hand switches. Adjust weight by round as needed. Stay attentive, and attempt no rest outside of designated duration in each round.


And then, 5 rounds of:


5 Rocking chair



Today, entire drill is performed with a bumper plate in-hand (15lb. W, 25lb. M). Transition between movements with dexterity, and safety considered, do not allow plate to touch the ground; Hold aggressively in front of your chest, not lazily at your hips.


20 Dowel partial pull-over +
20 calorie Airdyne @ cool-down pace


Partial pull-over is active cool-down and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. The goal is opening up the upper body after a heavy pulling day, and improving the position for next time.

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