Day 32/360: Wolf Brigade Subversive Fitness
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:
- It all started on Wolf Brigade Day 1/360, if you want our point of origin.
- You can find movement videos here, and here, they will be continuously updated as we go along.
- And make sure you read the Standards and Practices document first
Positional and mechanical improvement:
Beginner/Intermediate: Clean from floor, clean from swing, front squat, back squat, push press
Advanced: Clean/swing clean + front squat, clean/swing clean + push press, snatch
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.
Rest as needed between arms and sets, and maintain all details used in today’s skill work.
Clean + hold + 2 squats = 1 rep.
And then, for max calories:
Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing; Matching effort should go without saying.
And finally, “Time under tension”:
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.
Accountability.This week, no matter where you train, and no matter for how long:
Assign yourself an honest percentage, and take the next month to make improvements. Give yourself a “Positional Accountability” report card.