Day 1/360: Wolf Brigade Subversive Fitness

Greg Walsh

Coach

Strength and Conditioning

My goal for you is the same one I share with trainees at my gym: wide-range adaptability, physical proficiency, mental acuity, above-average durability.

 

I use a specific set of movements and lifts to develop and train the patterns we use the most in life, leisure, profession, and sport. You can find movement videos here and they will be continuously updated as we go along. 

 

There are few more important things I would like you to prepare for before you go any further. Please read the Standards and Practices document here first and then begin.


Bench press:

2 x 5 @ 75% of 2RM
1 x max rep @ 75% of 2RM
1 x max rep @ 60%

 

Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60-70%. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.

 

Then:

40 Slam ball @ minimum 25lb. W, 35lb. M
30 Kettlebell snatch (3 x 5L, 5R @ minimum 1/4 BW)
20 “Floor to feet” (Bottom of burpee to hinge position and back to floor)
10 calories Airdyne

 

Move powerfully and deliberately. There is no designated rest- if it is needed, keep it short and specific (3-5 breaths) and stay focused on what’s next. Rest during conditioning is brief recovery to fuel the finish, not extended reflection on what made you tired.

 

Workouts, strength and conditioning, burpees, kettlebells, mace, physical, Wolf Brigade, Subversive Fitness

 

And then, for max calories:

One minute Airdyne sprint

 

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from earlier in the week; Matching effort should go without saying.

 

And finally, “Time under tension”:

Bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)

 

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.

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