- 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 231 of 360
Skill work/ fact-finding:
Kettlebell snatch (from swing and floor)
Today, at skill work weights, practice the details of the kettlebell snatch and make improvements.
Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.
Then:
BENCHMARK
“Class War/ My Promise“ – 6:07 (Wisdom in Chains– “Class War”) 40 revolutions Airdyne 20 yd. walking lunge 5 Inchworm
Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.
And then, 6 minutes of:
4 Push-up (Scaled to ability as needed) 4 V-up :20 sec. rest
Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue.
And finally, “Time under tension”:
100 Abmat sit-up
Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.
