Day 36/360: 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:​

 


 

Pendlay row:

 

5 x 5 @ 75-80% of 2RM

 

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

 

Then, 5 rounds of:

 

1 Sled drag (20yd. @ 75% of heaviest)
20 yd. walking lunge
20 yd. broad jump
(Up to) 2 minutes rest

 

If selected sled drag weight requires more than one stop, adjust weight and continue. Especially as fatigue sets, keep lunges tall and tight, and broad jumps organized and aggressive in both launch and landing; There is no value, and plenty of risk, to lazy, casual versions of either movement.

 

Workouts, Subversive Fitness, Wolf Brigade, physical, burpees, mace, airdyne, kettlebells, strength and conditioning

 

And then, as quickly as possible:

 

50 V-up/ Hollow rock

 

Select the movement that you perform with the most expertise, and attempt to rest as little as possible. If both movements are in your toolbox, alternate between them as desired.

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.