Subversive Fitness: Day 345 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 345 Of 360

5 rounds of:

 

(Left)
7 Kettlebell row
1 Kettlebell clean (from floor)
3 Front squat
:20 sec. rest

 

(Right)
7 Kettlebell row
1 Kettlebell clean (from floor)
3 Front squat
(Up to) 1 minute rest

 

Each round is performed with a single heavy kettlebell- Weakest lift in the sequence governs weight. Make ambitious, progress-minded choices, adjust by round as needed, and remember that full range of motion is never a suggestion.

 

Additionally: Success or failure today (the safe movement of appropriately heavy weight) will be governed by attention to set-up, aggressiveness, and focus; No “touch and go”, no casual reps. Organized, attentive, violent.

 

Then, as quickly as possible:

 

2 minutes battle rope
30 Burpee
1 minute mace front pendulum @ 10kg. W, 12kg. M
1 minute jumprope

 

Transition seamlessly from one movement to the next- burpee time to completion and efficiency in transitions are what will define the drill. Count reps in both front pendulum and jumprope, and take no rest.

 

 

And then, “Time under tension”:

 

50 Sit-up (Either Abmat, V-up, or hollow rock– whichever you need most/ like the least) + relevant, thorough mobility (critical think/ diagnose position)

 

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