Subversive Fitness: Day 348 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 348 Of 360

Tire flip:
5 x 5
Kettlebell “Short swing”:
5 x 10 @ 1/2 BW

 

Today, movements may be interspersed, or tire flip may be completed in its entirety prior to swing. Weight/ output govern rest- take what you earn.

 

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.

“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, perform each set as heavy as possible for 10 well-organized, violent reps.

 

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.

 

Then, 2 minutes max effort in each movement:

 

Medicine ball throw @ 8/10lbs W, 10/12lbs M (Quality reps completed = score)
Farmer hold @ BW (Seconds completed prior to drop = score)
Straight jump @ 10lb. W, 15lb. M (Quality reps completed = score)

 

Rest up to 2 minutes between each piece, and complete in any strategic order you choose.

Total score = Reps + seconds in all three rounds (Ex. 75 Medicine ball throw, :90 sec. Farmer hold, 50 Straight jump = 215).

 

Earn each rep, and find more than you are looking for.

 

And then, “Time under tension”:

 

 

Max-duration plank hold @ (minimum) 1/2 BW +
20 calorie Airdyne @ cool-down pace

 

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

 

Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.- adjust as needed, up or down.

 

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