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Subversive Fitness: Day 81 of 360

If you've never tried a one-arm bodyweight row, this is your lucky day.

Greg Walsh

Written by Greg Walsh Last updated on April 13, 2017

Day 81 of 360

50/50 Kettlebell strict press:

5 x 3L, 3R @ as heavy as possible in each
3 x 1L , 1R @ (up to) heaviest set above

Alternating arms as directed, accumulate 36 total reps (18 left, 18 right). Keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “3 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and the lock-out is not a relative position.

50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

Then, 15 minutes of:

5 Ab wheel roll-outs (Or 10 excellent V-up)
5 Straight jump @ 25lb. W, 35lb. M
50 Jumping jack
50 Mountain climber

Count rounds and completed partials (Ex. 7 rounds + 5 Ab wheel= 7.1). If position breaks, even once, in Ab wheel roll-out, adjust to V-up and continue safely. If weight forces position break in jump, make an immediate adjustment.

And then, “Time under tension”:

One- arm bodyweight row hold (Upside-down plank- use barbell + overhand grip for hold)

Brace as needed with non-working arm, and switch arms as needed. 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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