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Subversive Fitness: Day 218 of 360

Organize breathing, maintain movement details, and work hard.

Greg Walsh

Written by Greg Walsh Last updated on October 18, 2017

Day 218 of 360

Deadlift:

Climb to a new 2RM using warm-up sets of no more than 3 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep the total number of post-warm-up lifts under 20 (Ex. 3, 3, 3, 2, 2, 2… ).

Then:

5 x 10 Kettlebell “Short swing” @ minimum ½ BW

Day 218 of 360

Deadlift:

Climb to a new 2RM using warm-up sets of no more than 3 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep the total number of post-warm-up lifts under 20 (Ex. 3, 3, 3, 2, 2, 2… ).

Then:

5 x 10 Kettlebell “Short swing” @ minimum ½ BW

Rest as needed between sets, and perform 50 violent, positionally accurate kettlebell swings at a challenging weight. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weights designated above.

And then:

15L, 15R 1- arm kettlebell swing @ (up to) ⅓ BW
1 max rep set bodyweight row (Overhand grip + barbell)
1-minute rest
½ of max rep set bodyweight row
5 minutes Airdyne (Arms only)

Organize breathing, maintain movement details, and work hard. Extend bodyweight row set by simply refusing to stop when the initial inclination arises.

And finally, “Time under tension”:

20 Mace Good Morning @ self-scaled/ light +
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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