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Subversive Fitness: Day 145 of 360

Goal today is achieving a quick, seamless transition from movement to movement, and from floor to standing.

Greg Walsh

Written by Greg Walsh Last updated on July 10, 2017

Day 145 of 360

Back squat:
1 x 5 @ 65% of 2RM
1 x 5 @ 75%
2 x 15 @ 50%

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, 5 aggressive rounds of:

10 Kettlebell “Short swing” @ ½ BW
10 calories Airdyne @ 100%
:20 sec. rest

Time each round, maximize :20 sec. rest, and attempt to maintain first-round output in all remaining rounds. This is a short drill- position should be meticulous, pace should be vicious.

Position considered, weight starts and stays at ½ BW. If kettlebell swing weight does not pose a significant challenge, add a “Power swing” component by dragging the weight down just as viciously as you drive it up.

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

Then:

“Composure Recovery Drill”
4 rounds of:
12 Kettlebell swing @ 35lb. W, 55lb. M
6 Front roll*
:20 seconds rest, then 2 rounds of:
12 Kettlebell swing @ 35lb. W, 55lb. M
6 Front roll

And then, immediately and urgently:

24 Kettlebell swing @ 35lb. W, 55lb. M

Goal today is achieving a quick, seamless transition from movement to movement, and from floor to standing. Pay attention to the details of each, and breathe specifically throughout. Outside of the designated :20 seconds, there is no rest.

*If absolutely necessary, front roll may be replaced 1:1 with burpee from the bottom, starting on your back.

Finally, if you are in a position to, with a partner and as quickly as possible:

100 Abmat medicine ball pass (10ft. distance @ 15lb. W, 20lb. M)

Take short, specific rest only as needed, and keep the simple mechanics of the Abmat sit-up intact throughout.

Today: At the end of 25 reps, both partners perform :20 sec. plank hold followed immediately and aggressively by 5 burpee.

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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