Subversive Fitness: Day 260 of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning

  • 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 , they will be continuously updated as we go along.
  • And make sure you read the document first

Day 260 of 360

Deadlift:
5 x 5 @ 75% of 2RM
1 x 15 @ 50% (use double overhand grip)

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”.

Reminder: Position and execution always govern weight.

Today:

Perform 5 pull-up and
5 underhand bodyweight row immediately following each set of deadlift, and
rest as needed once the three movements are complete.

Then:

30 Hand-to-hand kettlebell swing @ (up to) 1/2 BW
50 calories Airdyne

Switch hands each rep, and attempt no rest during. If chosen weight breaks position, or causes frequent interruption, adjust one interval down and continue safely.

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

Airdyne: Today, alternate arms + legs with arms-only (feet on pegs) in exact 5-calorie intervals, and note time to completion. Drive power from your midline, and move the bike with your whole body.

And then, “Time under tension”:

50 Hollow rock (10 x 5, or 5 x 10 each rep perfect) +
50 Cat/ cow stretch

Break during hollow rock as needed to maintain integrity and usefulness of movement; No lazy reps.

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