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Subversive Fitness: Day 187 of 360

Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches from side-to-side.

Greg Walsh

Written by Greg Walsh Last updated on September 6, 2017

Day 187 of 360

Bench press:

5 x 5 @ (up to) 75% of 2RM
1 x 10 @ 60%

Rest as needed between sets. If sets require interruption at designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight

Then, 10 minutes of the following kettlebell complex:

1 Kettlebell swing clean + front squat
1 1-arm kettlebell swing
1 Kettlebell snatch

1 + 1 + 1 = 1 rep. Stay organized and powerful, with full focus and violence of action put into each rep. Weakest lift in the complex governs weight- Adjust as soon as position breaks in any of the three lifts.

Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches from side-to-side. Alternate arms as desired.

Weight today is self-scaled and moderate (¼ BW is a decent guideline)– have a back-up plan in sight if position breaks with initial chosen weight. Take rest of no more than :20 sec., no more than three times.

And then, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M + 100 Abmat sit-up (Short rest only if needed in 25-rep sets)

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.

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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