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Subversive Fitness: Day 326 of 360

Airplane push-up- plyometric or otherwise- simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and move with intent.

Greg Walsh

Written by Greg Walsh Last updated on March 20, 2018

Day 326 of 360

50 Kettlebell back squat @ (minimum) ½ BW

Switch sides as desired, and if rest is needed, keep it under 30 seconds. No set breaks under 5 reps- If designated weight creates position break or compromised range of motion, make as minor an adjustment as possible and continue safely.

Day 326 of 360

50 Kettlebell back squat @ (minimum) ½ BW

Switch sides as desired, and if rest is needed, keep it under 30 seconds. No set breaks under 5 reps- If designated weight creates position break or compromised range of motion, make as minor an adjustment as possible and continue safely.

Then, with intent:

100 “Prison” Abmat sit-up
100 calories Airdyne (Alternating 5c arms + legs/ 5c arms-only)

Perform uninterrupted (preferred), or 2 x 50/ 4 x 25, alternating between movements but not using each transition as a rest period. Today, partitioning is scaling, and if chosen, extra effort is expected.

“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.

Airdyne: Today, alternate arms + legs (full-body) with arms-only (feet on pegs) in exact 5-calorie intervals.

And then:

50 Airplane push-up/ Plyometric push-up (From the bottom)

Airplane push-up- plyometric or otherwise- simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and move with intent. Take short breaks as needed; If position breaks or range of motion fails, elevate as needed and continue.

And finally, “Time under tension”:

Unweighted hinge/ Mace hinge evaluation +
100 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight, 5L, 5R)

Lock into an aggressive hinge position with tension and focus as if it were heavy, 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.

Kettlebell swing: Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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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