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Workouts

Subversive Fitness: Day 222 of 360

Move seamlessly and aggressively.

Greg Walsh

Written by Greg Walsh Last updated on Oct 20, 2021

Day 222 of 360

5 rounds of:

7 Bench press @ (up to) 70% of 2RM
1 minute rest
5L, 5R 1-arm kettlebell row @ as heavy as possible in each round
1 minute rest
5 Kettlebell high pull @ as heavy as possible in each round
1 minute rest

Day 222 of 360

5 rounds of:

7 Bench press @ (up to) 70% of 2RM
1 minute rest
5L, 5R 1-arm kettlebell row @ as heavy as possible in each round
1 minute rest
5 Kettlebell high pull @ as heavy as possible in each round
1 minute rest

If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.

Then:

20 Kettlebell full-range high pull @ 50% of heaviest high pull above
20 Walking lunge @ same (kettlebell in back rack– 10L, 10R)
20 Push-up
20 Walking lunge @ 50% of above
20 Bodyweight row
20 Burpee

Move seamlessly and aggressively. If rest is needed, keep it to three breaths or less (:15 sec.). If training is focused on composition, and not simply completion, pace does not change position or execution.

And then, 5 aggressive minutes of:

3 Pull-up
5 calories Airdyne
3 breaths rest

Utilize the most difficult version of the pull-up in your toolbox for as long as you can, and make each round on the bike a vicious sprint.

And finally:

50 Ab wheel roll-outs

If position breaks, even once, in Ab wheel roll-out, adjust to V-up and continue safely.

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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