Day 3/360: 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. 

 

If you haven't done so already, please read the Standards and Practices document here first and then begin.


Positional and mechanical improvement:

Single and double kettlebell lifts
Beginner/ Intermediate: Clean from floorclean from swingfront squatback squatpush press
Advanced: Clean/ swing clean + front squatclean/ swing clean + push presssnatch

 

At skill work weights and with the guidance of a qualified trainer, practice the several movements listed above that need the most work and make improvement in each. Start with the basic variations of each (using single kettlebell until progress is made), and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.

 

Then, 5 rounds of:

Kettlebell clean (from floor- left)
Kettlebell push press (from top of 3rd clean- left)
3 Kettlebell clean (from floor- right)
1 Kettlebell push press (from top of 3rd clean- right)

 

Rest as needed after completing each round (left + right). Heaviest 1-rep push press governs weight in each round.

 

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

 

And finally, “Time under tension”:

Single kettlebell rack hold @ heaviest weight used above

 

Switch arms as desired using stacked-grip hand-to-hand switch. Attempt to keep weight off the ground for entire duration- 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.

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.