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Workouts

Subversive Fitness: Day 252 of 360

If sets require interruption at chosen weights or position breaks, make a minor adjustment and continue.

Greg Walsh

Written by Greg Walsh Last updated on December 5, 2017

Day 252 of 360

7 rounds of:

3 Power clean @ (up to) 85% of 2RM
3L, 3R Kettlebell clean @ (up to) 70% of above
(Minimum) 1 minute rest

If sets require interruption at chosen weights or position breaks, make a minor adjustment and continue.

Reminder: Position and execution always govern weight. Kettlebell clean: Maintain all details used in the barbell lift.

Then, choose either

Day 252 of 360

7 rounds of:

3 Power clean @ (up to) 85% of 2RM
3L, 3R Kettlebell clean @ (up to) 70% of above
(Minimum) 1 minute rest

If sets require interruption at chosen weights or position breaks, make a minor adjustment and continue.

Reminder: Position and execution always govern weight. Kettlebell clean: Maintain all details used in the barbell lift.

Then, choose either

50 reps

Or

1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)

50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark.

Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.

And then, 5 reps of:

“Hollow position complex” (4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)

Hollow position complex: Goal is completion of each rep (12 movements) without breaking position.

Today, if needed, rest no more than :20 sec. between each rep.

Additionally: For the more advanced, today’s drill is to be performed with a 10lb./ 15lb. bumper plate in-hand throughout.

And finally, “Time under tension”:

Max-duration plank hold (Organized top of push-up)

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. The 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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