Subversive Fitness: Day 65 of 360

Greg Walsh


Strength and Conditioning

Dy 65 of 360

Kettlebell “Short swing“*:


2 x 20 @ 88lb. W, 106lb. M (or scaled as needed to 75% of 5RM)
2 x 20 @ 70lb W, 88lb. M (or 2 intervals down from above)
1 x 20 @ 55lb. W, 70lb. M (or 2 intervals down from above)
1 x 20 @ 45lb. W, 62lb. M
1 x 20 @ 35lb. W, 55lb. M


Rest 1 minute between each set. Though weights specified should be utilized if possible,

position and execution always governs weight- If we lose the full hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.


When scheme is listed as “2 x 20″, it always refers to “Sets” x “Reps”. Provide mechanics are intact, sets of 20 may be broken, if needed, into 2 x 10 or 15 + 5 in order to complete with designated weight.



Rest up to 2 minutes, then:




“Class War/ My Promise“– 6:07 (Wisdom in Chains– “Class War”)


40 revolutions Airdyne
20 yd. walking lunge
5 Inchworm


Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1).


Demand at least a partial round improvement over last time.


And then, 6 minutes of:



4 Push-up (Scaled to ability as needed)
4 V-up
:20 sec. rest


Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue.


*”Short swing” 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.



Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.