Day 38/360: 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

 


 

Power clean:

 

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

 

 

Then:

 

10L, 10R Kettlebell push press/ push jerk
:20 sec. rest
5L, 5R Kettlebell push press/ push jerk
:20 sec. rest
5L, 5R Kettlebell push press/ push jerk
50 Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)

 

Kettlebell weight is scaled to ability, and should pose a challenge in each set. Adjust (up or down) between sets as needed. Move expertly and powerfully in both presses and crawls- there is no value to casual, wiggly versions of either movement.

 

And finally, “Time under tension”:

 

Max-duration bar hang

 

Today, use any grip you choose, and switch between them as needed. 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.

 

Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.

 

Always work to the extent of your ability, and never feel limited by the current version of it; If we’re coming up short somewhere on the road to progress, make adjustments, not excuses.

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