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 here, they will be continuously updated as we go along.
- And make sure you read the Standards and Practices document first
Day 249 of 360
10 Turkish Get-up @ as heavy as possible (1L, 1R)
Rest minimum :45 sec. between reps, and add a 2/1000 pause to any transition point that you are struggling with. Position governs weight- be critical of the details, and adjust as needed.
200 yd. Farmer carry @ as heavy as possible in 20 yd. intervals
50 steps walking lunge @ 50% of heaviest above
Take as little rest as needed in both of the pieces above. Lift, carry, and lunge in strong, stable, aggressive positions- no soft, casual movement. Weight for lunge may be carried in any organized manner you choose with the exception of barbell in the back rack.
And then, 10 minutes or 10 rounds, whichever comes first:
50 Jumprope :20 sec. Airdyne sprint (or 5 calories) 2 Rocking chair
Hustle in the transitions, limit rest, and manage breathing. If 10 rounds are not completed, count and note completed rounds and partials as reference for next time. As always- attempt to complete the task, not run out the clock.
And finally, “Time under tension”:
30 calories Airdyne @ cool down pace
Breathe like you know how, think without over-thinking, and never under-hustle.
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