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Day 32/360: Wolf Brigade Subversive Fitness

Lots of variations of strong kettlebell lifts in today's workouts.

Greg Walsh

Written by Greg Walsh Last updated on February 14, 2017

Positional and mechanical improvement:

Single and double kettlebell lifts

Beginner/Intermediate: Clean from floor, clean from swing, front squat, back squat, push press

Advanced: Clean/swing clean + front squat, clean/swing clean + push press, snatch

Positional and mechanical improvement:

Single and double kettlebell lifts

Positional and mechanical improvement:

Single and double kettlebell lifts

Beginner/Intermediate: Clean from floor, clean from swing, front squat, back squat, push press

Advanced: Clean/swing clean + front squat, clean/swing clean + push press, snatch

Positional and mechanical improvement:

Single and double kettlebell lifts

Beginner/Intermediate: Clean from floor, clean from swing, front squat, back squat, push press

Advanced: Clean/swing clean + front squat, clean/swing clean + push press, snatch

At skill work weights and with the guidance of a qualified trainer, practice the several movements listed above that need the most work and make improvement in each. Start with the basic variations of each (using single kettlebell until progress is made), and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.

Then:

1-arm kettlebell clean + 3/1000 hold in rack + 2 Front squat:
2 x 3L, 3R @ as heavy as possible in each set
1 x 5L, 5R @ (up to) 75% of heaviest lift above

Rest as needed between arms and sets, and maintain all details used in today’s skill work.

Clean + hold + 2 squats = 1 rep.

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 previous outing; Matching effort should go without saying.

And finally, “Time under tension”:

Single kettlebell rack hold @ heaviest weight used above

Switch arms as desired using stacked-grip hand-to-hand switch. Attempt to keep weight off the ground for entire duration- 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.

Accountability.This week, no matter where you train, and no matter for how long:
Assign yourself an honest percentage, and take the next month to make improvements. Give yourself a “Positional Accountability” report card.

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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