actually i figured it out myself due to my impatience.
i downloaded the 2.2 dmg here
http://www.iclarified.com/entry/comments.php?enid=970. and on my apple tv, i initiated a download for the latest update (2.3). after it was done downloading, i accessed the files via ssh and went to the newly created 'updates' folder. i uploaded my 2.2 dmg file to the folder, and renamed the 2.2 dmg file to whatever they named the freshly downloaded 2.3 dmg file.
thennn i went to my apple tv, clicked on 'confirm update' or 'start update' or whatever. it updated to 2.2 instead of 2.3.
pretty easy, and no need to "pull the drive and connect it to your mac," or whatever difficult process you referred to.