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Subversive Fitness: Day 317 Of 360

The pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering.

Greg Walsh

Written by Greg Walsh Last updated on March 7, 2018

Day 317 Of 360

5 minute sled drag (20yd. each @ 1 + ½% BW)

”Drag” = forward, and “Pull” = backward. Perform as many trips as possible in designated time. Move into organized positions, breathe intelligently, and attempt no rest. Anchor sled straps in any manner or position you choose.

Then, 2 rounds of:

20 Kettlebell deadlift @ (up to) BW
2 minutes 360 sit-up (Count reps)
:20 sec. rest

Day 317 Of 360

5 minute sled drag (20yd. each @ 1 + ½% BW)

”Drag” = forward, and “Pull” = backward. Perform as many trips as possible in designated time. Move into organized positions, breathe intelligently, and attempt no rest. Anchor sled straps in any manner or position you choose.

Then, 2 rounds of:

20 Kettlebell deadlift @ (up to) BW
2 minutes 360 sit-up (Count reps)
:20 sec. rest

Work hard, stay focused on position, and keep rest within the designated duration. Attempt to match/ exceed sit-up reps between round 1 and round 2.

And then, 10 rounds of:

5 Hollow rock
1 Rocking chair (As stand-up from hollow rock)
5 Straight jump
50 Jumprope (or 10 broad jump)

Transition seamlessly from movement to movement, adjusting either position or variation if mechanics erode. Use bumper plate @ 10lb W, 15lb. M as desired/ needed.

And finally:

40 Pistol-grip kettlebell squat (4 x 5L, 5R- mechanics govern weight- keep it light)

The pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering.

If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out.

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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