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Subversive Fitness: Day 184 of 360

Transition seamlessly from movement to movement, adjusting either position or variation if mechanics erode.

Greg Walsh

Written by Greg Walsh Last updated on August 31, 2017

Day 184 of 360

Walking lunge: 6 x 6 @ (up to) 75% of front squat 2RM

Rest as needed between sets. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell in the back rack. Goal today is challenging, uninterrupted sets- if set requires interruption, make a minor adjustment and continue. When scheme is listed as “6 x 6″, it always refers to “Sets” x “Reps”.

Then, 6 rounds of:

6L, 6R 1-arm kettlebell row @ as heavy as possible in each
6 3/1000 Bodyweight row
:20 sec. rest

Use 40-50% of Pendlay row 2RM for 1-arm kettlebell row sets. If position breaks/ range of motion fails, adjust one interval down and continue safely.

3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

And then, 10 rounds of:

5 Hollow rock
1 Rocking chair (As stand-up from hollow rock)
5 Straight jump

Transition seamlessly from movement to movement, adjusting either position or variation if mechanics erode. If needed, a 10lb. W, 15lb. M bumper plate may be added to this drill.

And finally “Time under tension”:

Monster walk/ leg swings/ bar hang (movement-based cool-down)

Select several movements, and work until you feel you have made sufficient cool-down/ mobility progress.

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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