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Day 46/360: Wolf Brigade Subversive Fitness

Deadlifts, presses, jerks, and skill work take precedence today.

Greg Walsh

Written by Greg Walsh Last updated on March 2, 2017

Positional and mechanical improvement:

Barbell lifts

Beginner/ Intermediate: Deadlift, Pendlay row, press, push press

Advanced: Sumo deadlift, push jerk

At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the positional details and execution of of each. Today, keep sets short and weight moderate (no more than 50-60% of 2RM, no more than 5 reps) and focus on set-up and reset in each lift. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then, 5 rounds of:

3 Push press/ Push jerk
7 Deadlift
1 minute rest

Today’s drill is performed with one bar. Position considered, weight starts and stays at 75-80% of push press 2RM. With this light/ moderate weight deadlift, the emphasis is on establishing and maintaining tension throughout the lift, and demanding a powerful stand-up in each rep.

And then, 7 rounds of:

7 Kettlebell “Short swing*” @ (up to) ½ BW
5 Inchworm
3 Breaths rest

Select a weight that allows for challenging but uninterrupted sets with excellent positioning and vicious power- once mechanics are sound, every rep of a heavy swing should be performed with confidence and violence. Keep rest to designated 3 breaths (not to exceed :15 sec.) in each round.

And finally, “Time under tension”:

Unweighted hinge

Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some work. 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.

*”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weights designated above.

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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