Day 15/360: Wolf Brigade Subversive Fitness

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


If you have tried these workouts before skip this part and go straight to next section with today's training program. if it's your first time seeing this then, here's the stuff you should check out:?


Pendlay row:


3 x 3 @ (up to) 90% of 2RM
3 x 5 @ 75-80%


Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.




5 Pull-up
15 Kettlebell “Short swing”* @ (up to) 5RM
5 Pull-up
30 Kettlebell “Short swing” @ (up to) 1/2 BW
5 Pull-up
45 Kettlebell “Short swing” @ 35lb. W, 55lb. M
5 Pull-up


If needed, :20 sec. rest may be taken in each round after kettlebell swing. Kettlebell swing: Power and position govern weight- 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.


Pull-up: Scale to ability (up or down) in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.


Day 15/360: Wolf Brigade Subversive Fitness - Workouts, strength and conditioning, burpees, kettlebells, mace, physical, Wolf Brigade, Subversive Fitness, airdyne


And then, “Time under tension”:


Double-overhand grip bar hang


Immediately followed by:


Hollow hold / rock


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


*”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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