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Day 12/360: Wolf Brigade Subversive Fitness

Your at the end of the second week and it's one of the more challenging days so far.

Greg Walsh

Written by Greg Walsh Last updated on January 21, 2017

Mace squat: 3 x 10 @ as heavy as possible in each (minimum 10kg. W, 12kg. M)
Mace squat: 3 x 10 @ as heavy as possible in each (minimum 10kg. W, 12kg. M)

Rest as needed between sets. Mace squat is performed with hands together and arms straight- If hands need to be separated or arms need to bend more than 10-15 degrees, adjust weight. Additionally, if sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

Squat complex: 7, 5, 3

Weight increases each set (denoted by commas)– begin at moderate weight and end as heavy as possible.

Squat complex: Position and range of motion dictate weight- If chosen weight breaks either, adjust immediately and continue safely. 1 rep = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell is held in the Goblet position.

Then, 5 minutes of the following kettlebell complex:

1 Kettlebell swing clean
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 finally, 5 minutes of:

“Floor to feet” (Bottom of burpee to hinge position and back to floor)

Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them- athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start). In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional full burpees when the drill is over.

Gifts.Tools without knowledge suffer the same fate as knowledge without tools.

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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