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Subversive Fitness: Day 256 of 360

Accountability. (Pssst: It’s not just on us… an important part of learning is caring enough to absorb and apply… pass it on… ).

Greg Walsh

Written by Greg Walsh Last updated on December 11, 2017

Day 256 of 360

6 rounds of:

6 Kettlebell suitcase deadlift @ (up to) 1+½ BW
2 Farmer carry (20 yd. each @ same)
6 Dip (Scaled to ability in each round)
(Up to) 1 minute rest

Farmer carry begins at the top of the 6th deadlift. Move quickly and in excellent positions, and maximize rest through smart breathing and focus on the remaining tasks at hand.

Day 256 of 360

6 rounds of:

6 Kettlebell suitcase deadlift @ (up to) 1+½ BW
2 Farmer carry (20 yd. each @ same)
6 Dip (Scaled to ability in each round)
(Up to) 1 minute rest

Farmer carry begins at the top of the 6th deadlift. Move quickly and in excellent positions, and maximize rest through smart breathing and focus on the remaining tasks at hand.

If suitable weight is not available, get creative and make what you have work. Dumbbells, multiple kettlebells in each hand, the rope attached to kettlebells, weight vest, deficit set-up, 5/1000 pause at the top of each rep, 10 extra steps Farmer carry at the top of each lift…

Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athlete’s individual skill level; Put in what you expect to get out.

Then:

30 Walking lunge @ ½ BW
10 Pull-up
30 Walking lunge @ ¼ BW
10 Pull-up
30 Walking lunge (Unweighted)
10 Pull-up

If/ when rest is needed, keep it short and specific (3-5 breaths/:15 sec.). No lazy reps. Weight for lunge may be carried in any organized manner you choose with the exception of a barbell in the back rack. Scale method of carrying and implement to skill level at the designated weight.

Advanced pull-up suggestions include Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

And then, “Time under tension”:

Weighted hollow hold @ 15lb. W, 25lb. M + 30 calories Airdyne @ cool down pace

Today, dumbbell or kettlebell is held directly over chest. 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.

[Accountability.] (Pssst: It’s not just on us… an important part of learning is caring enough to absorb and apply… pass it on… ).

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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