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Subversive Fitness: Day 260 of 360

If chosen weight breaks position, or causes frequent interruption, adjust one interval down and continue safely.

Greg Walsh

Written by Greg Walsh Last updated on December 18, 2017

Day 260 of 360

Deadlift:
5 x 5 @ 75% of 2RM
1 x 15 @ 50% (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 15″, it always refers to “Sets” x “Reps”.

Reminder: Position and execution always govern weight.

Today:

Day 260 of 360

Deadlift:
5 x 5 @ 75% of 2RM
1 x 15 @ 50% (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 15″, it always refers to “Sets” x “Reps”.

Reminder: Position and execution always govern weight.

Today:

Perform 5 pull-up and
5 underhand bodyweight row immediately following each set of deadlift, and
rest as needed once the three movements are complete.

Then:

30 Hand-to-hand kettlebell swing @ (up to) ½ BW
50 calories Airdyne

Switch hands each rep, and attempt no rest during. If chosen weight breaks position, or causes frequent interruption, adjust one interval down and continue safely.

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

Airdyne: Today, alternate arms + legs with arms-only (feet on pegs) in exact 5-calorie intervals, and note time to completion. Drive power from your midline, and move the bike with your whole body.

And then, “Time under tension”:

50 Hollow rock (10 x 5, or 5 x 10 each rep perfect) +
50 Cat/ cow stretch

Break during hollow rock as needed to maintain integrity and usefulness of movement; No lazy reps.

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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