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Subversive Fitness: Day 311 Of 360

Mind your mind, hustle on the switches, push the pace. Rest when you’re done. Walk when you’re home. It’s getting darker, but don’t be frightened; One light dims as another one brightens.

Greg Walsh

Written by Greg Walsh Last updated on February 27, 2018

Day 311 Of 360

Kettlebell back squat:
10 x 2L, 2R @ as heavy as possible in each set

Rest as needed between sets. If designated/ chosen weight requires interruption, make a minor adjustment and continue. When the scheme is listed as “10 x 2L, 2R”, it always refers to “Sets” x “Reps”. Reminder: Although directive is as heavy as possible, sound position and full range of motion always govern weight.

Day 311 Of 360

Kettlebell back squat:
10 x 2L, 2R @ as heavy as possible in each set

Rest as needed between sets. If designated/ chosen weight requires interruption, make a minor adjustment and continue. When the scheme is listed as “10 x 2L, 2R”, it always refers to “Sets” x “Reps”. Reminder: Although directive is as heavy as possible, sound position and full range of motion always govern weight.

Note: Today, if chosen weight is truly “as heavy as possible in each set”, adjustments will be needed in a 10-round piece.

Then, 5 rounds of:

2 Kettlebell clean (Left)
1 Kettlebell front squat (Left)
2 Kettlebell clean (Right)
1 Kettlebell front squat (Right)
(Up to) 1 minute rest

Today, and when no other qualifier is present, kettlebell clean happens from the floor. Use the grip/ hand position that allows for the safe lifting of the most weight. Front squat begins at top of second clean. Pause and brace in an organized rack position, and then squat. Weight/ output govern rest- take what you earn.

And then, quickly and attentively:

20 Kettlebell high pull @ heaviest clean weight from above
20 Goblet squat @ 25lb. W, 35lb. M
20 Medicine ball throw @ 14/16lb. W, 16/20lb. M
20 calories Airdyne

No designated rest here- if needed at all, keep it short and specific, and take it during high pull/ squat sets. Safety considered, there is a great value to making yourself move in simple conditioning drills.

Mind your mind, hustle on the switches, push the pace. Rest when you’re done. Walk when you’re home.

It’s getting darker, but don’t be frightened; One light dims as another one brightens.

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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