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Workouts

Day 33/360: Wolf Brigade Subversive Fitness

Work your way up to some 2RMs today.

Greg Walsh

Written by Greg Walsh Last updated on February 15, 2017

Press

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

Then, 3 rounds of:

Press

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

Then, 3 rounds of:

6L 1-arm kettlebell row
3L 1-arm kettlebell push press
:30 sec. rest
6R 1-arm kettlebell row
3R 1-arm kettlebell push press
(Up to) 2 minutes rest

Row and push press are to be completed as heavy as possible, and using the same single kettlebell for both movements in each round- weaker of the two lifts (at designated rep scheme) governs weight. If either lift becomes unsustainable at chosen weight, adjust one interval down and continue uninterrupted.

Then, 3 rounds of:

9L, 9R 1-arm kettlebell row @ 50% of heaviest above
6 Pull-up (Scaled to ability in each round)

Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

And then, “Time under tension”:

Max-duration one-arm plank hold (Organized top of push-up)

Brace and/ or balance as needed with non-working arm, and switch arms as needed. 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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