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Subversive Fitness: Day 338 Of 360

Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

Greg Walsh

Written by Greg Walsh Last updated on April 5, 2018

Day 338 Of 360

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

Then:

Kettlebell front squat:
3 x 3L, 3R @ as heavy as possible
2 x 6L, 6R @ 2 intervals down from heaviest
1 x 9L, 9R @ 3 intervals down from heaviest

Day 338 Of 360

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

Then:

Kettlebell front squat:
3 x 3L, 3R @ as heavy as possible
2 x 6L, 6R @ 2 intervals down from heaviest
1 x 9L, 9R @ 3 intervals down from heaviest

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 scheme is listed as “2 x 6L, 6R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

And then, 10 minutes or 10 rounds, whichever comes first:

75 Jumprope
5 Rocking chair (weighted or unweighted)
5 Push-up

Hustle in the transitions, limit rest, and manage breathing. If 10 rounds are not completed, count and note completed rounds and partials as reference for next time. As always- attempt to complete the task, not run out the clock.

And finally, “Time under tension”:

Weighted hollow hold @ 15lb. W, 25lb. M +
20 calories Airdyne @ cool down pace

Today, dumbbell or kettlebell is held directly over chest. 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.

Reminder! (Almost) all movements are linked to high-quality video demonstrations/ explanations! Please use them to your advantage!

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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