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Subversive Fitness: Day 320 Of 360

There is nothing passive about this piece. Each set of lift should pose a significant challenge and should require attentiveness and violence, just like the heavier barbell lifts above.

Greg Walsh

Written by Greg Walsh Last updated on March 12, 2018

Day 320 Of 360

Power clean:
5 x 3 @ (up to) 85% of 2RM

Make ambitious choices, and adjust weight/omit under-lifted sets as needed. Conversely, if sets require rest/interruption, make as minor an adjustment as needed and complete the next uninterrupted.

When the scheme is listed as “5 x 3,″ it always refers to “Sets” x “Reps.”

Reminder: Position and execution always govern weight.

Today:

Day 320 Of 360

Power clean:
5 x 3 @ (up to) 85% of 2RM

Make ambitious choices, and adjust weight/omit under-lifted sets as needed. Conversely, if sets require rest/interruption, make as minor an adjustment as needed and complete the next uninterrupted.

When the scheme is listed as “5 x 3,″ it always refers to “Sets” x “Reps.”

Reminder: Position and execution always govern weight.

Today:

Perform 3 pull-up and
5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of power clean.
Rest as needed once the three movements are complete.

Then, 10 rounds of:

1L, 1R Kettlebell clean @ (minimum) 50% of above
5 Burpee
:30 sec. rest

There is nothing passive about this piece. Performed casually or too light, it is not enough work. Each set of lift should pose a significant challenge, and should require attentiveness and violence, just like the heavier barbell lifts above. Short sets should never feel like, or be handled as “Gimme’s”.

Rest today is brief recovery to fuel a quality finish; Focus on how to best address and improve the next set and do not waste reflection on what made you tired.

And then, “Time under tension”:

Unweighted hinge/ Mace hinge evaluation

Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some cool-down/ active recovery work. Anchor hands on your body, use a stick/ dowel to manufacture tension, add a dowel/ empty bar to the back rack… Intelligently interpret what will work best for you.

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). Once time reaches two minutes, you may stop if desired. Broken into challenging, useful sets, accumulate at least two total minutes. Ultimately, work until you feel you have made sufficient progress.

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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