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Subversive Fitness: Day 306 Of 360

Breathe and brace like you know how, and attempt no rest outside of the designated duration; Conquer each movement, don’t simply complete it.

Greg Walsh

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Day 306 Of 360

Front squat:
3 x 10 @ (up to) 60% of 2RM

Then:

Double kettlebell swing clean + front squat:
5 x 5 @ as heavy as possible in each (1 swing clean + 1 front squat = 1 rep)

Day 306 Of 360

Front squat:
3 x 10 @ (up to) 60% of 2RM

Then:

Double kettlebell swing clean + front squat:
5 x 5 @ as heavy as possible in each (1 swing clean + 1 front squat = 1 rep)

Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight.

And then, as quickly as possible, 2 rounds of:

20 Straight jump @ 15lb. W, 25lb. M (use bumper plate)
20 Underhand bodyweight row
20 Lateral burpee
:20 sec. rest

Breathe and brace like you know how, and attempt no rest outside of the designated duration; Conquer each movement, don’t simply complete it.

And then “Time under tension”:

Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)

Lift and hold in strong, organized kettlebell rack position. 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

Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

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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