Subversive Fitness: Day 65 of 360

Greg Walsh

Coach

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:

 

BENCHMARK

 

“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.

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