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Subversive Fitness: Day 240 of 360

Hustle in transitions, and work until the rest is truly needed. If it isn’t, don’t take it.

Greg Walsh

Written by Greg Walsh Last updated on November 19, 2017

Day 240 of 360

Double kettlebell front squat: 7 x 5 @ heaviest set from 09/29/16

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”.

Reminder: Position and range of motion always govern weight.

Day 240 of 360

Double kettlebell front squat: 7 x 5 @ heaviest set from 09/29/16

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”.

Reminder: Position and range of motion always govern weight.

Then, 5 rounds of “Composure Recovery Drill”:

10 Kettlebell “Power swing” @ max 20lb. W, 30lb. M
1 Sled drag (20 yd. @ ¼ BW)
10 Jumping pull-up
5 Burpee
:20 sec. tripod headstand
:20 sec. standing rest (used in maximum 2 of 5 rounds)

Hustle in transitions, and work until the rest is truly needed. If it isn’t, don’t take it. The headstand is supposed to be a challenge- more mental than physical; Address it prior to beginning so you don’t have to argue with it during.

“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.

Sled: ”Drag” = forward, and “Pull” = backward.

And then, “Time under tension”:

Bodyweight Farmer hold

Lift and hold in strong, aggressive positioning. 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.

Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

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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