Day 5/360: Wolf Brigade Subversive Fitness

Greg Walsh

Coach

Strength and Conditioning

My goal for you is the same one I share with trainees at my gym: wide-range adaptability, physical proficiency, mental acuity, above-average durability.

 

I use a specific set of movements and lifts to develop and train the patterns we use the most in life, leisure, profession, and sport. You can find movement videos here and they will be continuously updated as we go along. 

 

If you haven't done so already, please read the Standards and Practices document here first and then begin.


Pendlay row:

10 x 3 @ (up to) 2RM

 

Rest as needed between sets. If sets at chosen weight require interruption make as minor an adjustment as needed and continue. When scheme is listed as “10 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Then:

Climb to a new 1RM box jump

 

Use warm-up sets of no more than 5 reps before adjusting height. Rest as needed, step down as desired, and keep total number of jumps under 25 (Ex. 5, 5, 3, 3, 1, 1, 1, 1… ). If jumping down, be mindful of both landing position and receipt of the floor- conserve energy by moving efficiently.

 

Workouts, strength and conditioning, burpees, kettlebells, mace, physical, Wolf Brigade, Subversive Fitness

 

And then:

60 yd. walking lunge

 

Stay tall, tight, and organized. If rest is needed, keep it to 3-5 breaths (approx. :15 sec.). If posture breaks beyond repair, place a dowel in the back rack to return it to form. 20 yd. = approx. 30 lunge

 

And finally, “Time under tension”:

Superman hold/ rock

 

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.

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