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Workouts

Day 1/360: Wolf Brigade Subversive Fitness

You can't make a change in your life in 30 days or 40 days or 90 days. Subversive fitness starts with 360 days of workouts.

Greg Walsh

Written by Greg Walsh Last updated on January 9, 2017

Bench press:

2 x 5 @ 75% of 2RM
1 x max rep @ 75% of 2RM
1 x max rep @ 60%

Bench press:

2 x 5 @ 75% of 2RM
1 x max rep @ 75% of 2RM
1 x max rep @ 60%

Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60-70%. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.

Then:

40 Slam ball @ minimum 25lb. W, 35lb. M
30 Kettlebell snatch (3 x 5L, 5R @ minimum ¼ BW)
20 “Floor to feet” (Bottom of burpee to hinge position and back to floor)
10 calories Airdyne

Move powerfully and deliberately. There is no designated rest- if it is needed, keep it short and specific (3-5 breaths) and stay focused on what’s next. Rest during conditioning is brief recovery to fuel the finish, not extended reflection on what made you tired.

And then, for max calories:

One minute Airdyne sprint

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from earlier in the week; Matching effort should go without saying.

And finally, “Time under tension”:

Bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)

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.

Greg Walsh

About Greg Walsh

Greg Walsh is a product of counter-culture, and remains immersed in it to this day. The discovery of BMX bike riding and hardcore music in early adolescence opened a door of questioning and critical-thinking that has paved the way for everything since. Action sports, hardcore music, martial arts, and strength and conditioning have all proven to be lifesavers, not simply pastimes, and contributing to each in the best ways humanly possible is Greg’s daily mission.

Wolf Brigade is headquartered in Rochester, New York, and is the product of Greg's lengthy training experience and varied physical backgrounds. Their website chronicles and details daily training, and contains hundreds of videos, pictures, quotes, and pieces of writing. Greg’s non-fitness writing website, War of Attrition, accepts subscribers and his first novel, Theft of the Age, will be available everywhere in the fall of 2015.

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