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Workouts

Subversive Fitness: Day 212 of 360

Work hard, stay focused on position, and keep rest within designated duration.

Greg Walsh

Written by Greg Walsh Last updated on October 10, 2017

Day 212 of 360

12 Turkish Get-up @ 60-70% of 1RM (3 x 2L, 2R)

Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with.

Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

Then, as quickly as possible:

100 Mace front pendulum @ 10kg. W, 12kg. M

Position considered, attempt zero drops to the ground, and accept no more than two. If no mace is available, perform 150 reps with the heaviest sledgehammer you can find.

And then, 2 rounds of:

20 Kettlebell deadlift @ (up to) ¾ BW
2 minutes 360 sit-up (Count reps)
:20 sec. rest

Work hard, stay focused on position, and keep rest within designated duration. Attempt to match/ exceed sit-up reps between round 1 and round 2.

And finally, “Time under tension”:

25 Dowel partial pull-over + 50 steps walking lunge @ cool-down pace

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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