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Subversive Fitness: Day 329 of 360

Make challenging choices and keep a pace to match; put in what you expect to get out.

Greg Walsh

Written by Greg Walsh Last updated on March 23, 2018

Day 329 of 360

Squat complex:
7, 5, 3- 3

Weight increases each set (denoted by commas), and then remains the same for a heavy 2 x 3 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible;

Each set should be difficult, violent, and positionally sound.

Kettlebell is held in the Goblet position.

Day 329 of 360

Squat complex:
7, 5, 3- 3

Weight increases each set (denoted by commas), and then remains the same for a heavy 2 x 3 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible;

Each set should be difficult, violent, and positionally sound.

Kettlebell is held in the Goblet position.

Sound position and full range of motion dictate weight- especially in the jump squat. If chosen weight compromises either, adjust immediately and continue safely.

1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep.

Then, 5 attentive, aggressive rounds of:

10 Suitcase lunge/ Front rack lunge @ heaviest squat complex weight from above
10 Push-up
5 Pull-up/ Mixed grip/ varied implement
100 Jumprope
1 minute plank hold

Scale lunge. pull-up, and push-up variation to ability in each round; Make challenging choices and keep a pace to match; put in what you expect to get out.

And then, skill work/ fact-finding:

Kettlebell snatch (From swing)
Mace 360 + extension
Mace front pendulum + extension

Today, at skill work weights, practice the details of several of the lifts listed above and work until improvement is made.

Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.

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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