Day 45/360: 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
Establish a strategy prior to beginning- if attempting an uninterrupted set, be extra mindful of position and range of motion- a break in either constitutes end of set. Focus on set-up and re-set in each rep.
Rest as needed between sets. Position considered, each set/ each arm is to be performed as heavy as possible. When scheme is listed as “4 x 2L, 2R″, it always refers to “Sets” x “Reps”.
Reminder: Position and range of motion always govern weight.
Rest any time during the sets, and add a 2/1000 pause to any transition point that you are struggling with.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 20 RPM = 1 x :45 sec. bar hang completed at the end.
And then, “Time under tension”:
Stay in the rack, and directly above clips/ spotter arms. 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. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.