Subversive Fitness: Day 304 Of 360

Greg Walsh


Strength and Conditioning

Day 304 Of 360

6 rounds of:


3L, 3R Kettlebell push press
6 Mace 360/ Kettlebell halo
3 Chin-up
0:30 sec. rest


Weights for kettlebell push press and mace 360/ kettlebell halo are self-scaled and should be challenging in each round. Adjust as needed during: 30 sec. rest and be ready to work again when it ends.


Scale chin-up to full ability in each round.



Advanced suggestions include:


Weighted, L-chin-up, chest-to-bar, negative. No kip.


Then, 5 rounds of:


1 minute Airdyne (note calories/ max RPM)
20 Push-up (on a 1-minute descending clock- time remaining is rest)
5 breaths rest (max :20 sec.)


Strong, steady pace on Airdyne- aim for 75% of max RPM for as long as possible in each round. If push-up mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.


And then, “Time under tension”:


Arm bar stretch review and practice:
Minimum 3 x 0:30 sec. L, 0:30 sec. R


Position governs weight. The goal is an organized, slow stretch/ strengthening just past normal end range. In order to ensure the position functions when we need it at intensity or velocity, we have to access and strengthen it in a controlled, specific manner.



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