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- It all started on Subversive Fitness Day 1/360, the point of origin for Wolf Brigade unique brand of intense fitness for all comers.
- You can find movement videos here, and here, they will be continuously updated as we go along.
- And make sure you read the Standards and Practices document first
Day 349 Of 360
Double kettlebell front squat:
10 x 2 @ minimum one interval above heaviest previous effort
Then:
Bench press:
5 x 5 @ 60-65% of 2RM
If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “10 x 2″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.
Today:
Perform 10 kettlebell halo +
extension @ (up to) 25lb. W, 35lb. M immediately following sets 1-5 of squat,
and rest as needed once the two movements are complete.
And then, as quickly as possible, changing direction each rep:
50 360 sit-up
Fight for sound position, remember that efficiency and focus mitigate fatigue, and work hard.
And finally, “Time under tension”:
30 Squat (up to) @ 35lb. W, 55lb. M, +
30 cat/ cow stretch
Cool down moving, stay engaged in the process; If squat position or range breaks, adjust immediately.
