Day 39/360: 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:​

 


 

5 rounds of:

 

10 Bench press @ (up to) 60% of 2RM
5L, 5R 1-arm kettlebell row @ (up to) 50% of above
(Up to) 2 minutes rest

 

If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.

 

Then:

 

50 calories Airdyne @ minimum 75% of max RPM
5 x 5L, 5R 1-arm kettlebell swing @ 1-arm kettlebell row weight
1 minute rest
500 Jumprope

 

When scheme is listed as “5 x 5L, 5R″, it always refers to “Sets” x “Reps”. Kettlebell swing: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Jumprope: If rest is needed, keep it short and specific, and take it in specific intervals (Ex. 200 reps, 5 breaths… )

 

 

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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