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Subversive Fitness: Day 204 of 360

Strive not to be a success, but rather to be of value.

Greg Walsh

Written by Greg Walsh Last updated on September 29, 2017

Day 204 of 360

Kettlebell suitcase deadlift: 5 x 7 @ as heavy as possible in each set

Rest as needed between sets. If suitable weight is not available, get creative and make what you have work. Dumbbells, multiple kettlebells in each hand, rope attached to kettlebells, weight vest, deficit set-up, 5/1000 pause at the top of each rep, 10 steps Farmer carry at the top of each lift…

Then, 3 minutes of: Kettlebell swing @ 55lb. W, 70lb. M

Accumulate as many quality reps as possible, and utilize short, specific rest (3 breaths or less) only as needed. If mechanics fail or position softens, adjust one interval down and continue safely.

1-minute rest, then 24 rounds of:

3 Burpee
6 Lunge

Time your work. Focus on efficient, high-paced movement and specific breathing.This is a sprint, not a jog; safety considered, there is value to pushing pace, abandoning comfort, and making yourself move in simple conditioning drills.

And finally, 6 reps of:

“Hollow position complex”
(4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)

Hollow position complex: Goal is the completion of each rep (12 movements) without breaking position. Today, if needed, rest no more than :20 sec. between each rep.

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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