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Workouts

Day 54/360: Wolf Brigade Subversive Fitness

Last day of this week's training and you are going to be looking forward to rest day.

Greg Walsh

Written by Greg Walsh Last updated on March 11, 2017

Day 54 of 360

10 Back squat @ 75% of 2RM
10 Dumbbell box jump @ ¼ BW +
1 minute rest
8 Back squat @ 60% of 2RM
8 Dumbbell box jump @ ¼ BW +
1 minute rest
6 Back squat @ 50% of 2RM
6 Dumbbell box jump @ ¼ BW –
1 minute rest
4 Back squat @ 50% of 2RM
4 Dumbbell box jump @ ¼ BW –
1 minute rest

Position and range of motion governs weight in both movements- scale percentages to ability as needed. Sets should be challenging but uninterrupted. First two box jump sets are performed at or above ¼ bodyweight, and last two are performed at or under.

Then, 6 rounds of:

4L, 4R Kettlebell snatch @ as heavy as possible in each round
8 Walking lunge @ same
:20 sec. rest

Start as ambitiously as position and execution allow in kettlebell snatch, and adjust weight by round as needed. Kettlebell may be carried in any organized manner you choose in lunge.

And then, as quickly as possible:

20 calories Airdyne
40 V-up (If v-up position breaks, adjust to hollow hold @ 5 sec. per remaining rep)
60 Walking lunge
80 Jumprope

Move with quality and intent, and attempt no rest. If it is needed, keep it to 3 breaths or less (not to exceed :15 sec.)

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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