Day 21/360: Wolf Brigade Subversive Fitness

Greg Walsh

Coach

Strength and Conditioning

If you have tried these workouts before skip this part and go straight to next section with today's training program. if it's your first time seeing this then, here's the stuff you should check out:‚Äč

 


 

Bench press:

 

3 x 3 @ (up to) 90% of 2RM
3 x 5 @ 75-80%

 

Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. 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, 10 minutes of:

 

5 Broad jump
5 Inchworm

 

 

Move and breathe deliberately. If rest is needed, keep it short and specific (not to exceed 3 x :15 seconds).

 

And then, “Time under tension”:

 

Hollow hold / rock

 

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in each movement), 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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