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Workouts

Subversive Fitness: Day 267 of 360

Rest is not mandatory today; If taken, use it to maximize performance in subsequent rounds. If not taken, don’t use it as an excuse to under-perform in subsequent rounds.

Greg Walsh

Written by Greg Walsh Last updated on December 27, 2017

Day 267 of 360

5 rounds of:

20 Kettlebell “Short swing“ @ 50% of 5RM
1 Sled drag (20 yd. each @ BW)
10 Pull-up
1 minute rest

Stay powerful and attentive, and- safety considered- take no rest outside the designated duration in each round.

Day 267 of 360

5 rounds of:

20 Kettlebell “Short swing“ @ 50% of 5RM
1 Sled drag (20 yd. each @ BW)
10 Pull-up
1 minute rest

Stay powerful and attentive, and- safety considered- take no rest outside the designated duration in each round.

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.

”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

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

Pull-up: If/ when the range of motion fails (or movement becomes a flailing, wiggly disaster) adjust to partner assisted, banded, or jumping pull-up. No kip, no butterfly.

Then, 5 rounds of:

15 calories Airdyne
10 Underhand
5 calories Airdyne (Arms only)
(Up to) 1 minute rest

Rest is not mandatory today; If taken, use it to maximize performance in subsequent rounds. If not taken, don’t use it as an excuse to under-perform in subsequent rounds.

And finally, “Time under tension”:

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 the 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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