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- It all started on Subversive Fitness Day 1/360, the point of origin for Wolf Brigade unique brand of intense fitness for all comers.
- 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
Day 172 of 360
Rest as needed between sets. Safety and quality considered, start and stay at 75% of 2RM in power clean, and as heavy as possible if choosing double kettlebell clean. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Today: Perform 5 pull-up (scaled to ability) and 10 mace 360 (max 10kg.) or kettlebell halo (max 1/4 BW) immediately following each set of lifts, and rest as needed after the three movements are complete.
Then, 5 minutes of:
”Burpees from the bottom” simply begin and end with your chest on the floor. Perform as many as you can. Manage your rest.
And then “Time under tension”:
Lift and hold in strong, organized kettlebell rack position. 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.
