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Subversive Fitness: Day 77 of 360

Drag, push, pull, and lift. You get to do it all today to finish off the week.

Greg Walsh

Written by Greg Walsh Last updated on April 8, 2017

Day 77 of 360

12 Turkish Get-up @ (up to) ½ BW

Scale weight to ability for 1L, 1R, and rest as needed between reps. Position governs weight- anything other than a straight, strong lock-out is more of a liability than a poorly completed rep is worth.

Then:

6 Sled drag @ BW
6 Sled pull @ BW
24 Kettlebell snatch (2 x 6L, 6R)
48 1-arm kettlebell swing (Alternate arms as desired)
24 Rocking chair sandwich
(To floor, 5 hollow rock, back to standing in organized manner = 1 rep)
48 Goblet squat @ 35lb. W, 55lb. M

”Drag” = forward, and “Pull” = backward. Position, mechanics, composure, pace- in that order- will be what keep this drill together. Challenge yourself to move expertly through fatigue.

Kettlebell snatch and 1-arm swing weight are scaled to ability, and challenging.

And then, “Time under tension”:

Hollow hold/ rock + 50 Superman rock

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.

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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