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Subversive Fitness: Day 318 Of 360

Move specifically and aggressively, not carelessly or hastily; Pace can be crisp without movement being soft.

Greg Walsh

Written by Greg Walsh Last updated on March 8, 2018

Day 318 Of 360

Back squat:
2 x 5 @ (up to) 80% of 2RM
1 x 10 @ 60%
1 x 15 @ 50%

Rest as needed between sets. If sets require interruption at the chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range. When the scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight.

Day 318 Of 360

Back squat:
2 x 5 @ (up to) 80% of 2RM
1 x 10 @ 60%
1 x 15 @ 50%

Rest as needed between sets. If sets require interruption at the chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range. When the scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight.

Then, 5 rounds of:

10 Bench press @ 50% of 2RM
10 Goblet squat @ (up to) ½ BW
1 minute rest

Move specifically and aggressively, not carelessly or hastily; Pace can be crisp without movement being soft.

As always, sound execution and a full range of motion govern weight in both movements.

And then, viciously:

25 calories Airdyne
Corresponding time “rest” (20-30% pace, pedals still moving)
5 calories Airdyne
Corresponding time “rest” (20-30% pace, pedals still moving)
5 calories Airdyne
25 Push-up

Transition from final calories to push-up is seamless and immediate. Put into this short drill exactly what you expect to get out.

And finally, “Time under tension”:

25 Dowel partial pull-over +
50 weighted hollow rock @ 15lb. W, 25lb. M

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. The goal is opening up the upper body after a challenging pushing day, and improving the position for next time.

Break during hollow rock as needed to maintain the integrity of movement; No lazy reps.

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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