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Day 49/360: Wolf Brigade Subversive Fitness

Work to true failure. Amen to that.

Greg Walsh

Written by Greg Walsh Last updated on March 6, 2017

Day 49 of 360

Pendlay row:

3 x 5 @ 75-80% of 2RM

Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, 3 rounds of:

10 Pendlay row @ (up to) 60% of 2RM
5L, 5R 1-arm kettlebell row @ as heavy as possible in each set
10 Burpee broad jump
(Up to) 2 minutes rest

If sets at chosen weight require interruption or break position, make a minor adjustment and continue. Take only as much rest as needed to perform the remaining rounds at your full ability.

And then, aggressively:

75 Kettlebell swing @ 35lb. W, 55lb. M

Especially at light weights, every rep is expected to feature excellent positioning and vicious power- every rep of a kettlebell swing should be performed with confidence and violence. If needed at all, keep rest to 3 breaths (not to exceed :15 sec.). If you’ve been doing this for a year: Take no rest.

And finally, “Time under tension”:

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

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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