- 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 230 of 360
Bench press: 5 x 3 @ (up to) 90% of 2RM 3 x 3 @ 75%
If sets require interruption at the designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Perform 1L, 1R Turkish Get-up (@ up to 60% of 1RM) immediately following deadlift, and then rest after both movements are complete.
Then, as quickly as possible, 9 rounds of:
9 Kettlebell swing @ 55lb. W, 70lb. M 6 Slam ball @ (up to) 40lb. W, 50lb. M (start ambitious- if set requires interruption, adjust one interval down) 3 Burpee
Move in sound, powerful, and efficient positions. No designated rest here- if needed, take after burpee, and keep to 3 breaths or less (no more than :15 sec.).
And then “Time under tension”:
25 Dowel partial pull-over + 50 Hollow rock
Partial pull-over is active cool-down and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. The goal is opening up the upper body after a pulling/ rotation day, and improving the position for next time.
Break during hollow rock as needed to maintain the integrity of movement; No lazy reps.