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Workouts

Subversive Fitness: Day 253 of 360

Sometimes all you can do is breathe deep and wait for the battle.

Greg Walsh

Written by Greg Walsh Last updated on December 6, 2017

Day 253 of 360

7 rounds of:

5 Bench press @ (up to) 75% of 2RM
:30 sec. rest
5L, 5R Kettlebell row @ 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, 5 rounds of:

Day 253 of 360

7 rounds of:

5 Bench press @ (up to) 75% of 2RM
:30 sec. rest
5L, 5R Kettlebell row @ 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, 5 rounds of:

3 Kettlebell high pull @ as close to BW as possible
3 Burpee
:15 sec. rest

Attentive, aggressive set-ups and lifts in each round. Seamless, aggressive transitions from movement to movement.

And then, as quickly as possible:

25 Kettlebell high pull @ (up to ½ BW)
25 Bodyweight row
25 Burpee

And finally, “Time under tension”:

25 Dowel partial pull-over +
25 cat/ cow stretch +
25 calories Airdyne @ cool-down pace

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. The goal is opening up the upper body after a pulling/ rotation day, and improving the position for next time.

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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