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Workouts

Subversive Fitness: Day 65 of 360

It's a benchmark day and that's a promise.

Greg Walsh

Written by Greg Walsh Last updated on March 25, 2017

Dy 65 of 360

Kettlebell “Short swing“*:

2 x 20 @ 88lb. W, 106lb. M (or scaled as needed to 75% of 5RM)
2 x 20 @ 70lb W, 88lb. M (or 2 intervals down from above)
1 x 20 @ 55lb. W, 70lb. M (or 2 intervals down from above)
1 x 20 @ 45lb. W, 62lb. M
1 x 20 @ 35lb. W, 55lb. M

Rest 1 minute between each set. Though weights specified should be utilized if possible,

position and execution always governs weight- If we lose the full hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

When scheme is listed as “2 x 20″, it always refers to “Sets” x “Reps”. Provide mechanics are intact, sets of 20 may be broken, if needed, into 2 x 10 or 15 + 5 in order to complete with designated weight.

Rest up to 2 minutes, then:

BENCHMARK

“Class War/ My Promise“– 6:07 (Wisdom in Chains– “Class War”)

40 revolutions Airdyne
20 yd. walking lunge
5 Inchworm

Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1).

Demand at least a partial round improvement over last time.

And then, 6 minutes of:

4 Push-up (Scaled to ability as needed)
4 V-up
:20 sec. rest

Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue.

*”Short swing” 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.

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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