Day 55/360: Wolf Brigade Subversive Fitness

First day of the training week and it is time to say Good Mornings and their variations.

Day 55 of 360

Deadlift: 5 x 5 @ (up to) 85% 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 “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.


2 x 10 Kettlebell Good Morning @ as heavy as possible
1 x 15 Banded Good Morning (Banded to ability for one strong, uninterrupted set)

Rest as needed between sets and movements, and adjust weight/ tension immediately if position breaks.

Then, as quickly as possible, 2 rounds of:

15 1-arm kettlebell swing @ 35lb. W, 55lb. M (Left)
:15 sec. rest
15 1-arm kettlebell swing @ 35lb. W, 55lb. M (Right)
15 Bodyweight row
150 Jumprope
1 minute rest

Pace should be vicious, position should be meticulous. Take no rest outside of the designated durations. If designated weight breaks position in kettlebell swing, adjust one interval down and continue safely.

And finally, “Time under tension”:

Max-duration standing hold of deadlift weight from above (Use double-overhand grip)

Lift and hold in strong, organized deadlift top position. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). Today, perform 4 sets of :15 sec. each. If sets break, reset quickly and accumulate one total minute. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.