Day 11/360: Wolf Brigade Subversive Fitness

Greg Walsh

Coach

Strength and Conditioning

My goal for you is the same one I share with trainees at my gym: wide-range adaptability, physical proficiency, mental acuity, above-average durability.

 

I use a specific set of movements and lifts to develop and train the patterns we use the most in life, leisure, profession, and sport. You can find movement videos here, and here, they will be continuously updated as we go along. 

 

If you haven't done so already, please read the Standards and Practices document here first and then begin. Just remember, even though we continue to number the workouts sequentially, there is always an assume rest day after every 6 workouts.


 

Bench press:

 

3 x 5 @ (up to) 75% of 2RM
2 x 10 @ 50%

 

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Then, immediately and aggressively, 4 rounds of:

 

20 Tire smash (Any variation) @ as heavy as possible in each round
20 Mace 360/ Kettlebell halo @ moderate and uninterrupted
5 3/1000 Bodyweight row
5 Burpee
1 minute rest

 

 

 

 

Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it. 3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

 

And then, for max calories:

 

One minute Airdyne sprint

 

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from earlier in the week; Matching effort should go without saying.

 

And finally, “Time under tension”:

 

Hollow hold / rock

 

Alternate between the two as desired. 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.

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