Subversive Fitness: Day 321 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 321 Of 360

50/50 Kettlebell strict press:
5 x 3L, 3R @ as heavy as possible in each


Alternating as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”.


Reminder: Position and range of motion always govern weight, and overhead is not a relative position.


50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered weights should match on both sides.




75 Kettlebell “Short swing” @ (up to) 60% of 5RM
25 Kettlebell back squat @ same
100 1-arm kettlebell swing @ 1/4 BW (switch 5L, 5R)
25 Kettlebell Goblet squat @ same
25 calories Airdyne


Short rest is expected in kettlebell swing sets- when needed, keep it specific (3-5 breaths/ max: 20 sec.). No rest during squat sets, and less than no rest during Airdyne calories. Detail position, put your adult pants on, and complete each piece of the puzzle with power and focus; Soft equals sketchy, and listless equals useless.


“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. Today, use weight designated above.


Kettlebell swing reminder: 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.


And then, “Time under tension”:


L- hang/ knees-up hang +
50 “Prison” Abmat sit-up


Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging load in an extended duration. Accumulate at least two minutes, and take as few breaks as possible.



“Prison” sit-up: Interlock fingers and keep both hands behind the head click this site. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.

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