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Subversive Fitness: Day 144 of 360

Execute every rep of every movement today with a focus on strong posture and rotational power.

Greg Walsh

Written by Greg Walsh Last updated on July 7, 2017

Day 144 of 360

5 Sled drag (20yd. each @ minimum 60% BW)

”Drag” = forward, and “Pull” = backward. Move in organized positions, breathe intelligently, and attempt no rest. Anchor sled straps in any manner or position you choose.

Then, immediately and attentively, 3 rounds of:

40 Mace front pendulum
(Weight scaled to ability- minimum 8kg. W, 10kg. M)
30 Hand-to-hand tire smash (6lb./8lb. W, 10lb./12lb. M)
20 Kettlebell halo/ Mace 360
(Weight scaled to ability- minimum halo 25lb. W, 45lb. M, minimum 360 8kg. W, 10kg. M)
10 Medicine ball throw (Wall @ 15lb. W, 20lb.M)
(Up to) 1 minute rest

Execute every rep of every movement today with a focus on strong posture and rotational power; Performed unenthusiastically, sloppily, or too light, the sequence of movements above makes little sense.

And then, 5 rounds of:

5 Dip (Scaled to ability)
:20 sec. rest

Scale as needed in either direction- insist on full, organized range of motion in each rep.

And finally, “Time under tension”:

Max-duration plank hold (Organized top of push-up)

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: Today, add a minimum of ½ bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 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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