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Subversive Fitness: Day 337 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 April 4, 2018

Day 337 Of 360

Deadlift:
5 x 2 @ (up to) 90% of 2RM

Then:

Bench press:
5 x 5 @ 70% of 2RM

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

Day 337 Of 360

Deadlift:
5 x 2 @ (up to) 90% of 2RM

Then:

Bench press:
5 x 5 @ 70% of 2RM

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

Then, 5 rounds of:

20 Kettlebell “Short swing” @ 60% of 5RM
10 Inchworm
10 Hollow rock
10 Airplane push-up
(Up to) 1 minute rest

No rest outside of the designated one minute in each round. Transition seamlessly, and scale appropriately if range of motion fails or position breaks.

“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.

Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

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.

And then, “Time under tension”:

50 Mace/ Kettlebell Good Morning

Break into small sets as desired, alternate between implements, and use as positional recovery/ cool-down/ improvement for next time.

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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