Day 48/360: Wolf Brigade Subversive Fitness

Greg Walsh

Coach

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:​

 


 

Power clean:

 

3 x 3 @ 75-80% of 2RM
1 minute rest between sets
2 x 5 @ 65%
:45 sec. rest between sets
1 x 10 @ 50%

 

When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Then, 5 minutes of the following kettlebell complex:

 

1 Kettlebell swing clean + front squat
1 1-arm kettlebell swing
1 Kettlebell snatch

 

1 + 1 + 1 = 1 rep. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches from side-to-side. Alternate arms as desired. Weight today is self-scaled and moderate.

 

 

And then, aggressively:

 

5 Sled drag (20 yd. each @ 1/3 BW)

 

No rest is to be taken- if stops occur (outside of change of direction), each will incur 20 burpees and 10 calories Airdyne @ minimum 75% pace.

 

And finally, as quickly as possible:

 

50 Jumping pull-up
50 Abmat sit-up

 

Move and breathe deliberately, and attempt no rest. Safety considered, there is value to making yourself move in simple conditioning drills.

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