Breaking Muscle

Breaking Muscle

Workouts

Subversive Fitness: Day 344 of 360

This is a sprint, not a jog, and should feature quality, furious-paced movement throughout. Neither fatigue nor pace should change range of motion in push-up- scale as needed.

Greg Walsh

Written by

Day 344 of 360

Turkish Get-up:
2 x 1L, 1R @ as heavy as possible
2 x 2L, 2R @ 75% of heaviest
1 x 5L, 5R @ 50%

Rest minimum: 45 sec. between reps, and add a 2/1000 pause to any transition point that you are struggling with. Position governs weight- be critical of the details, and adjust as needed if they do not comply.

Then:

Day 344 of 360

Turkish Get-up:
2 x 1L, 1R @ as heavy as possible
2 x 2L, 2R @ 75% of heaviest
1 x 5L, 5R @ 50%

Rest minimum: 45 sec. between reps, and add a 2/1000 pause to any transition point that you are struggling with. Position governs weight- be critical of the details, and adjust as needed if they do not comply.

Then:

40 Elevator sit-up @ (minimum) ¼ BW
40 Lunge @ same

Use any implement available/ desired to reach designated weight, and change in no less than 10-rep intervals.

If chosen weight breaks position in elevator, adjust accordingly and continue safely. Use heaviest successful weight for entire lunge set.

And then, 5 rounds:

100 Jumprope
10 Push-up (Scaled to ability in each round)
20 Mountain climber @ top of 10th push-up

This is a sprint, not a jog, and should feature quality, furious-paced movement throughout. Neither fatigue nor pace should change range of motion in push-up- scale as needed.

And finally, “Time under tension”:

50 Sit-up (Either Abmat, V-up, or hollow rock– whichever you need most/ like the least) + relevant, thorough mobility (critical think/ diagnose position)
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.

View All Articles

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

Follow Us