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Subversive Fitness: Day 281 Of 360

Today, weight is a distant second to position and execution- if designated weight detracts from near-perfect execution, adjust at least one interval down and continue.

Greg Walsh

Written by Greg Walsh Last updated on January 16, 2018

Day 281 Of 360

Full-range high pull:
4 x 5 @ as heavy as possible in each set
1 x 15 @ 50% of heaviest 5-rep from above

Rest as needed between sets. If the set of 5 requires interruption, adjust as little as needed to complete next set uninterrupted. When the scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position

Then:

Day 281 Of 360

Full-range high pull:
4 x 5 @ as heavy as possible in each set
1 x 15 @ 50% of heaviest 5-rep from above

Rest as needed between sets. If the set of 5 requires interruption, adjust as little as needed to complete next set uninterrupted. When the scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position

Then:

BENCHMARK

“Conflicting Ideas/ Call to Arms” 7:25 (Tragedy – “Vengeance”)

50 Kettlebell swing (35lb. W, 55lb. M)

Then, for the remaining time and at same weight:

3L, 3R Kettlebell swing clean & push press
3L, 3R Kettlebell snatch

Count and note rounds and half-rounds completed in 7:25.

The score is total rounds of clean & press + snatch- Swing is a buy-in only.

If designated weight creates/forces compromised positions in either lift, make as minor an adjustment as needed to continue safely. There is no designated rest here- attempt none, and if needed, keep it short and specific (3 breaths or less).

Reminder: Even in a timed piece with an emphasis on pace, organized execution, full, useful range of motion, and common sense govern weight.

Up to 5 minutes rest, and then:

5 Turkish Get-up @ (up to) 60% of 1RM (Left arm)
5 Turkish Get-up @ (up to) 60% of 1RM (Right arm)
250 Jumprope

Rest between reps/ arms as needed, and add a 2/1000 pause to any transition point that you are struggling with.

Today, weight is a distant second to position and execution- if designated weight detracts from near-perfect execution, adjust at least one interval down and continue.

And finally, practice:

“GYAOTG”

Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.

They include:

– Elevator
– Rocking chair
– Hip-up (Elevator/ rocking chair hybrid)
– Front roll (From and back to standing)
– Back roll (From and back to standing)

Make progress by paying attention to practice; Select 1-2 movements from the list above, and address the details of both. Start with the most basic variations of each, and add weight and difficulty as appropriate.

“You can run, you can hide, but never close your eyes; Beware the sands of time, they’re on our side… “

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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