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Workouts

Day 51/360: Wolf Brigade Subversive Fitness

Power cleans and kettlebell cleans will tax your nervous system today and flush out your energy.

Greg Walsh

Written by Greg Walsh Last updated on March 8, 2017

Power clean:

2 x 3 (up to) @ 90% of 2RM
2 x 5 @ 75%
1 x 9 @ (up to) 75%

Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. Today, weight for final set of 9 is determined by the success of the 2 x 5 before it. When scheme is listed as “2 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then, 5 rounds of:

2L 1-arm kettlebell clean + push press
(Up to) :20 sec. rest
2R 1-arm kettlebell clean + push press
1 minute rest

Start as heavy as possible and adjust weight by round as needed; Sets should be challenging, uninterrupted, and governed by strong, organized lock-outs. Today: :20 sec. rest between arms is recommended, but not mandatory.

And then, 5 aggressive minutes of:

75 Jumprope
5 Straight jump
5 Push-up

Keep jump and push-up organized and quick, and hustle in transitions between movements: Dawdling by any member of the group equals extra minutes for all members of the group.

There is no designated rest here- if it is needed, keep it short and specific (3 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.

And finally, “Time under tension”:

Max-duration double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)

Lift and hold in strong, organized kettlebell rack position. 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. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

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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