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Workouts

Subversive Fitness: Day 142 of 360

It's been a while since we saw some burpee action, but that's not going to stop us today.

Greg Walsh

Written by Greg Walsh Last updated on July 5, 2017

Day 142 of 360

1-arm kettlebell push press:
5 x 3L, 3R @ 75-85% of 1RM
2 x 5L, 5R @ 60%

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed to complete a strong, uninterrupted next set. When scheme is listed as “5 x 3L, 3R″,

it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.

Then, at heaviest weight used above: 5 x 5L, 5R Single kettlebell front squat

Rest as needed after completing 10 reps. Attempt fluid hand-to-hand switches; if rest is needed between arms, keep it short (:15 sec. or less).

And then, as many rounds as possible in 5 minutes of:

5 Burpee
10 Abmat sit-up @ 15lb. W, 25lb. M

No rest- stay in position, keep a strong pace, and breathe like you know how.

And finally, “Time under tension”:

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