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Subversive Fitness: Day 229 of 360

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted.

Greg Walsh

Written by Greg Walsh Last updated on November 2, 2017

Day 229 of 360

Deadlift: 3 x 5 @ 85% of 2RM
1 x 10 @ 75% (use double overhand grip)

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Today:

Day 229 of 360

Deadlift: 3 x 5 @ 85% of 2RM
1 x 10 @ 75% (use double overhand grip)

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

Today:

Perform 5L, 5R kettlebell back squat @ (up to) ½ BW immediately following each set of deadlift.
Rest as needed once the two movements are complete.

Then:

15 Pull-up
30 Reverse lunge box jump @ 20″ W, 24″ M
10 Pull-up
30 Box jump/ step down @ 20″ W, 24″ M
5 Pull-up
30 Medicine ball throw
:30 sec. rest
30 Medicine ball throw
300 Jumprope

Scale pull-up to ability for uninterrupted sets, and transition quickly and aggressively to jump, medicine ball and then jumprope.

Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.

Medicine ball throw: Today, throw is performed on the wall. Recommended weights are 16lb. + W, 20lb. + M. Smash the ball through the wall in powerful, organized positions, and get out what you put in. Lazy or too light, throwing a ball at a wall is simply novelty.

And then, “Time under tension”:

Max-duration plank hold (Organized top of push-up) +
20 calorie Airdyne @ cool-down pace

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Note: Today, add a minimum of ½ bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

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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