Day 45/360: 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:‚Äč



20 Back squat @ 60% of 2RM


Establish a strategy prior to beginning- if attempting an uninterrupted set, be extra mindful of position and range of motion- a break in either constitutes end of set. Focus on set-up and re-set in each rep.




1-arm kettlebell Thruster:
4 x 2L, 2R @ as heavy as possible in each


Rest as needed between sets. Position considered, each set/ each arm is to be performed as heavy as possible. When scheme is listed as “4 x 2L, 2R″, it always refers to “Sets” x “Reps”.


Reminder: Position and range of motion always govern weight.





4 Turkish Get-up @ as heavy as possible (2 x 1L, 1R)
6 Turkish Get-up @ 60-70% of heaviest above (3 x 1L, 1R)


Rest any time during the sets, and add a 2/1000 pause to any transition point that you are struggling with.



Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:


Airdyne @ 100%


Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 20 RPM = 1 x :45 sec. bar hang completed at the end.


And then, “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.

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