Day 26/360: 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:​

 


 

Positional and mechanical improvement:

 

Ground-to-shoulder and ground-to-overhead lifts/Jumping variations

 

Beginner/ Intermediate: Power clean/ variations, box jump, broad jump, straight jump
Advanced: Power snatch/ variations

 

At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvements in each. Start by addressing/ adjusting the the basic details and, as appropriate, add weight for short sets (3-5 reps at up to 60% of 2RM) to fact-check position and execution. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

 

 

Then:

 

Power clean:
5 x 1 @ as heavy as possible in each
1 x 7 @ 75% of heaviest lift from above
1 x 9 @ 50% of heaviest lift from above

 

Rest as needed between sets/ reps. Focus on and maintain adjustments made in skill work above- no wasted reps. When scheme is listed as “5 x 1″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

 

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/ exceeding output from last week; Matching effort should go without saying.

 

And finally, “Time under tension”:

 

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.

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.