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Subversive Fitness: Day 131 of 360

Goals today are fluid hand-to-hand transitions, smooth receipt of the kettlebell into the rack position, and heavy single kettlebell movement.

Greg Walsh

Written by Greg Walsh Last updated on June 20, 2017

Day 131 of 360

4 rounds of:

8 Kettlebell hand-to-hand swing clean + front squat @ minimum 30% of back squat 2RM
8 Kettlebell halo @ 35lb. W, 55lb. M
4 Inchworm
(Minimum) 1 minute rest

Goals today are fluid hand-to-hand transitions, smooth receipt of the kettlebell into the rack position, and heavy single kettlebell front squats. If designated percentages/ weights create compromised positions, adjust accordingly and continue safely.

If the hand-to-hand variation does not work, lift the kettlebell from the ground into the rack position, still switching between left and right arm in each squat. Qualifier: Percentages/ rep schemes listed make sense for a back squat 2RM up to 550lb.

Then, at skill work weight, 4 rounds of:

Mace complex:
2 Squat
6 360
4 Squat
8 10-2
100 Jumprope

Recommended weight is 8kg. W, 10kg. M. If no mace is available, use heaviest sledgehammer you can find and handle safely. Today, if one of the movements in the complex is missing, simply repeat the one you have (I.E. If you know 360, but not yet 10-2, repeat 360 for the 8-rep set); This mace complex is both skill work and conditioning work- if one piece of the puzzle is missing, stop and find it/ adjust it prior to moving on.

And then, “Time under tension”:

Max-duration bar hang + 30 calories Airdyne (alternating 5c arms + legs/ 5c arms-only) @ cool-down pace

Today, use any grip you choose, and switch between them as needed. 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.

Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.

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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