Day 47/360: 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:​

 


 

36 Kettlebell “Short swing“ @ 1 interval down from 5RM

 

Position considered, attempt to break set a maximum of two times. ”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.

 

Then:

 

6 Turkish Get-up @ 80-90% of 1RM
18 Hollow rock
6 Turkish Get-up @ 60-70%
18 Hollow rock
6 Turkish Get-up @ 40-50%
18 Hollow rock
6 Bottoms-up Turkish Get-up @ base weight
18 Hollow rock

 

Switch arms as desired in Turkish Get-up sets. If rest is needed, keep it short and specific, and take it after hollow rock.

 

 

And then:

 

36 Mace squat @ 10kg. W, 12kg. M

 

Mace squat: Drive arms straight, keep them even with your chest (not hanging down by your waist) and keep hands together. As above, attempt to break set a maximum of two times (ideally less).

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