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Subversive Fitness: Day 188 of 360

If lifting position breaks, make as minor an adjustment as needed and complete the remaining sets safely and uninterrupted.

Greg Walsh

Written by Greg Walsh Last updated on September 7, 2017

Day 188 of 360

Deadlift: 5 x 10 @ 65% of 2RM (double overhand grip)

Rest as needed between sets. If sets require interruption based on grip failure, rest briefly and continue at same weight. If lifting position breaks, make as minor an adjustment as needed and complete the remaining sets safely and uninterrupted.

When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Then, 3 rounds of:

15 Pull-up (Scaled to ability/ as challenging as possible)
15 Burpee
15 Jumping pull-up
15 Straight jump
150 Jumprope
:15 sec. rest

Hustle in the transitions, and move with the quality and pace that you look up to in others; Neither is above you, they are simply not simple, and require above-average effort. Keep rest to the designated :15 sec.

All pull-up may become jumping pull-up as fatigue sets- change implement or hand position to further vary movement; Fatigue does not (or, at least, should not) change range of motion or mechanics of a movement.

And then, “Time under tension”:

200 Jumprope + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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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