Day 50/360: 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:​

 


 

Day 50 of 360

Goblet squat: 9, 7, 5, 3- 3- 3+

 

Rest as needed between sets. Weight increases each set (denoted by commas between) until 3, and then remains the same (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Goal is challenging sets with sound positioning throughout. If possible, final set extends past 3 reps.

 

Then:

 

BENCHMARK

 

“Corpse Without a Soul” 6:58 (Mercyful Fate– “The Beginning”)

 

8 Kettlebell halo (35lb. W, 55lb. M- Change direction each rep)
8 Kettlebell full-range high pull @ same

 

Count rounds and half-rounds completed in 6:58. Today: Dry-run each movement with chosen weight- Once we start, it stays with us. If position breaks in either movement, remainder of time is spent holding the weight in a static position.

 

Note: If kettlebell is dropped or placed on the ground prior to expiration of time, workout ends and 100 burpees commence.

 

 

And then, 3 rounds of:

 

1 minute Airdyne (Arms only @ minimum 40% of max RPM)
1 minute Airdyne (Legs only- arms in “Prison” position @ minimum 60%)
:20 sec. @ 20%

 

And finally, “Time under tension”:

 

Anchored squat @ 15lb. W, 25lb. M

 

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.

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