Day 7/360: 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. Just remember, even though we continue to number the workouts sequentially, there is always an assume rest day after every 6 workouts.


Push press: 5 x 5 @ (up to) 75% of 2RM

 

Rest as needed between sets. If set requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion- most specifically, a straight, strong lock-out- always govern weight.

 

Then:

1-arm kettlebell Thruster: 3 x 5L, 5R @ 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- adjust weight between sets as needed. Same as above- position and range of motion always govern weight.

 

 

Then:

10 Turkish Get-up @ (up to) 70% of 1RM (5 x 1L, 1R)

 

Rest any time during the set, switch arms each rep, and add a 2/1000 pause to any transition point that you are struggling with.

 

 

And finally:

25 calories Airdyne (Arms only)
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