Subversive Fitness: Day 283 Of 360

Organization of movement, power, timing, and dexterity all play an equal part in the safe and heavy completion of either lift chosen today.

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.

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.