Subversive Fitness: Day 118 of 360

Remember to address details, stay in-position, and earn your chosen weight today.

Written by Greg Walsh Last updated on Dec 6, 2022

Day 118 of 360

Single kettlebell back squat

Starting at up to 35lb. W, 55lb. M, perform 5L, 5R reps, rest, and then increase one interval in each set. Increase ends when 5 high-quality, uninterrupted reps are no longer possible.

When that level is reached, climb back down the ladder in the exact same manner (Ex. 5L, 5R @ 55lb., 5L, 5R @ 62lbs., 5L, 5R @ 70lbs., (fail), 5L, 5R @ 62lbs., 5L, 5R @ 55lbs.). As with any lift where there is no money on the line, position and range of motion always govern weight.

Then, 3 rounds of:

1L, 1R Turkish Get-up @ (up to) two intervals down from 1RM

2 x 5L, 5R 1-arm kettlebell row @ as heavy as possible

1 minute rest

Position and range of motion govern weight in both Turkish Get-up and row. Address details, stay in-position, and earn your chosen weight.

And then, “Time under tension”:

50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + 30-calorie Airdyne cool-down

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly. Pace on Airdyne is approx. 50% of max RPM.

About Greg Walsh

Greg Walsh is a product of counter-culture, and remains immersed in it to this day. The discovery of BMX bike riding and hardcore music in early adolescence opened a door of questioning and critical-thinking that has paved the way for everything since. Action sports, hardcore music, martial arts, and strength and conditioning have all proven to be lifesavers, not simply pastimes, and contributing to each in the best ways humanly possible is Greg’s daily mission.

Wolf Brigade is headquartered in Rochester, New York, and is the product of Greg's lengthy training experience and varied physical backgrounds. Their website chronicles and details daily training, and contains hundreds of videos, pictures, quotes, and pieces of writing. Greg’s non-fitness writing website, War of Attrition, accepts subscribers and his first novel, Theft of the Age, will be available everywhere in the fall of 2015.

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