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Subversive Fitness: Day 206 of 360

Weight should be light enough that there is a visible difference in speed between regular and power swing.

Greg Walsh

Written by Greg Walsh Last updated on October 3, 2017

Day 206 of 360

5 rounds of:

5 Tire flip
10 Kettlebell “Power swing” @ max 20lb. W, 30lb. M

Set-up, positioning, and violence of action will define this drill; No lazy, casual lifts or reps. Minimal rest between rounds (no more than :15 sec.).

Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.

”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.

Then, 5 minutes of the following kettlebell complex:

1 Kettlebell swing clean
1 1-arm kettlebell swing
1 Kettlebell snatch

1 + 1 + 1 = 1 rep. 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; The 5-minute set should not require more than 3 rest periods at no more than :15 sec. each.

And then, “Time under tension”:

50 “Prison” Abmat sit-up +
50 steps walking lunge @ cool-down pace

“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.

Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

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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