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Workouts

Subversive Fitness: Day 330 Of 360

Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.

Greg Walsh

Written by Greg Walsh Last updated on March 25, 2018

Day 330 Of 360

1-arm kettlebell row:
5 x 3L, 3R @ as heavy as possible in each set

Adjust by round as needed, set up in strong, organized positions, and don’t under-lift. Baseline should be ½ bodyweight.

Then, 6 rounds of:

6L, 6R 1-arm kettlebell row
12 reps “GYAOTG”
120 Jumprope

Day 330 Of 360

1-arm kettlebell row:
5 x 3L, 3R @ as heavy as possible in each set

Adjust by round as needed, set up in strong, organized positions, and don’t under-lift. Baseline should be ½ bodyweight.

Then, 6 rounds of:

6L, 6R 1-arm kettlebell row
12 reps “GYAOTG”
120 Jumprope

1 minute active rest (Leg/ arm swing, Airdyne @ 30% pace, shadowboxing, kettlebell Figure-8)

Each round of kettlebell row should be as heavy as possible- adjust by round as needed, and don’t under-lift.

GYAOTG movement may change by round as desired- Be creative with implement and weight, should you choose to use them, and scale each set to your full ability.

Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.

They include:

– Elevator
– Rocking chair
– Hip-up (Elevator/ rocking chair hybrid)
– Front roll (From and back to standing)
– Back roll (From and back to standing)

And then, “Time under tension”:

Anchored squat @ 15lb. W, 25lb. M + Bodyweight row hold

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Ultimately, work until you feel you have made sufficient cool-down/ mobility 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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