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Subversive Fitness: Day 91 of 360

The goal is technical, powerful, high-paced work- rest as needed in order to perform each round to full ability.

Greg Walsh

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Day 91 of 360

Kettlebell suitcase deadlift:

4 x 6 @ as heavy as possible in each set
1 x 10 @ 3/4 BW

Goal is 60-70% of deadlift 2RM. Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “4 x 6″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Note: If suitable weight kettlebells are not available, get creative and make it work with what you have.

Then, 6 rounds of:

12 Kettlebell swing @ 55lb. W, 70lb. M
20 yd. sprint
12 Medicine ball throw (Partner or wall- 12lb. W, 16lb. M)
20 yd. sprint
(Appropriate rest- no more than 1 minute)

Goal is technical, powerful, high-paced work- rest as needed in order to perform each round to full ability.

And then, “Time under tension”:

30 calorie minimum Airdyne cool-down + Max-duration plank hold (Organized top of push-up)

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.

Note: If time has reached two minutes in last several attempts, add 15/ 25lb. bumper plate for women, and 35/ 45lb. bumper plate for men. Place plate across lower back starting at top of tailbone.

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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