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Workouts

Day 59/360: Wolf Brigade Subversive Fitness

Heavy lunges kick-off the last set of workouts for the week.

Greg Walsh

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Day 59 of 360

Walking lunge: 4 x 6 @ (up to) 75% of front squat 2RM

Rest as needed between sets. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell in the back rack. Goal today is challenging, uninterrupted sets- if set requires interruption, make a minor adjustment and continue. When scheme is listed as “4 x 6″, it always refers to “Sets” x “Reps”.

Then:

50 Pull-up (Any anchor, any variation, minimum 5-rep sets)
100 calories Airdyne (Minimum 10-calorie interval)
200 Kettlebell swing (Any weight, any variation, minimum 20-rep sets)

Intersperse movements as desired today, while staying in the designated sets/ intervals. “Interspersing” does not mean wandering around aimlessly and casually between sets- move from one to the other like you have somewhere to be.

And then, 10 reps of:

“Hollow position complex”
(4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)

Hollow position complex: Goal is completion of each rep (12 movements) without breaking position. Today, if needed, rest no more than :20 sec. between each rep.

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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