Subversive Fitness: Day 323 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 323 Of 360

7 rounds of:

 

3L, 3R Kettlebell row @ as heavy as possible in each set
3 Chin-up (Scaled to full ability)
:30 sec. rest

 

Set-up, lift, and move like you mean it. Each set should be a challenge- make ambitious choices, and only adjust back if range of motion fails or position breaks- fight hard to not allow either to happen.

 

 

Advanced chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, negative. No kip.

 

Then, 5 violent rounds of:

 

1 Tire flip
3 Broad jump (away from tire)
3 Broad jump (back to tire)
1 Tire flip
3 Burpee
(Up to) :15 sec. rest

 

Match attention, aggression, and pace throughout all rounds. No soft lifts, no wiggly reps.

 

Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

 

Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.

 

And then, practice:

 

Kettlebell snatch (from floor),
dumbbell power snatch (from floor)

 

 

At skill work weights, practice bracing, sequencing and timing of one/ both movements, and add weight as appropriate to fact-check position.

 

Then, 5 minutes of the following kettlebell complex:

 

1 Kettlebell swing clean
1 1-arm kettlebell swing
1 Kettlebell snatch

 

1 + 1 + 1 = 1 rep. Stay organized and powerful, with full focus and violence of action put into each rep. Weakest lift in the complex governs weight- Adjust as soon as position breaks in any of the three lifts. Switch arms early and often.

 

The goal is fluid, seamless transition from movement to movement and crisp hand-to-hand switches from side-to-side. Alternate arms as desired; Early and often is a sound strategy for a drill of this length.

 

Weight today is self-scaled and moderate (1/4 BW is a decent guideline)– have a back-up plan in sight if position breaks with initial chosen weight. Take rest of no more than :15 sec., no more than two times.

 

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