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Subversive Fitness: Day 148 of 360

Work to “true” failure (loss of physical positioning) not “relative” failure (loss of mental endurance).

Greg Walsh

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Day 148 of 360

7 rounds of:
5 Deadlift @ 75% of 2RM
5 Goblet squat @ as heavy as possible in each set
(Minimum) 1 minute rest

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. Position and range of motion always govern weight, and “as heavy as possible” always means “as heavy as competently possible”.

Then, 5 rounds of:

30 Kettlebell Figure-8 @ minimum ¼ BW
1 minute standing hold of weight (Any manner you choose)
:30 sec. rest

Upon completion of 30th rep, kettlebell stays on your body for an additional 1 minute in any position you choose. If weight goes to the ground during that time, perform 10 burpees in lieu of the :30 sec. rest.

And then, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M + 50 Abmat sit-up @ 15lb. W, 25lb. M + 30 calories
Airdyne @ cool down pace

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes in anchored squat, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

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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