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Day 5/360: Wolf Brigade Subversive Fitness

Another physical day, pushing yourself on some maxes.

Greg Walsh

Written by Greg Walsh Last updated on January 13, 2017

Pendlay row:

10 x 3 @ (up to) 2RM

Rest as needed between sets. If sets at chosen weight require interruption make as minor an adjustment as needed and continue. When scheme is listed as “10 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

Climb to a new 1RM box jump

Use warm-up sets of no more than 5 reps before adjusting height. Rest as needed, step down as desired, and keep total number of jumps under 25 (Ex. 5, 5, 3, 3, 1, 1, 1, 1… ). If jumping down, be mindful of both landing position and receipt of the floor- conserve energy by moving efficiently.

And then:

60 yd. walking lunge

Stay tall, tight, and organized. If rest is needed, keep it to 3-5 breaths (approx. :15 sec.). If posture breaks beyond repair, place a dowel in the back rack to return it to form. 20 yd. = approx. 30 lunge

And finally, “Time under tension”:

Superman hold/ rock

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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