Day 37/360: Wolf Brigade Subversive Fitness

Greg Walsh


Rochester, New York, United States

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:?


Back squat:


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.




10L Single kettlebell back squat (All @ 25% of back squat 2RM*)
:20 sec. rest
10R Single kettlebell back squat
:20 sec. rest
5L Single kettlebell back squat
:20 sec. rest
5R Single kettlebell back squat


Position and range of motion govern weight- if designated weight causes a break in either, make as minor an adjustment as possible and continue safely.


And then:


100 Kettlebell swing @ 35lb. W, 55lb. M
50 Push-up


Sets may be completed as follows:


– Uninterrupted (100 then 50)
– 75 Kettlebell swing + 35 Push-up, then 25 Kettlebell swing + 15 Push-up
– 50 Kettlebell swing + 25 Push-up x 2


If needed, rest is short and specific (3-5 breaths). Scale push-up to ability (up or down).




And finally, “Time under tension”:


Max-duration hold in standing back rack @ weight used above


Stay in the rack, and directly above clips/ spotter arms. 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. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.


*Percentages/rep schemes listed make sense for a back squat 2RM up to 550lb.



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