Subversive Fitness: Day 203 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 203 of 360

Mace front pendulum: 5 x 20 @ as heavy as possible

 

Begin as heavy as possible (or as heavy as available) and only scale down if mechanics break; If position stays strong but set requires interruption, take three breaths and move again. Rest as needed between completed sets.

 

 

Then, 2 high-effort rounds of:

 

1 minute Farmer hold @ minimum BW
1-minute extended-arm mace hold @ minimum 8kg. W, 10kg. M
1-minute bodyweight row hold (Any hand position/ implement/ anchor)
1-minute rest

 

Attempt as few breaks as possible during work rounds- any more than two, and the time comes off the 1-minute rest. Scale each round of holds to full ability; There is no value in choosing something you can hold for an eternity.

 

And then,

 

1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Battle rope

 

If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.

 

And finally, “Time under tension”:

 

Max-duration plank hold (Organized top of push-up) +
20 calorie Airdyne @ cool-down pace (10 calorie regular, 10 calorie arms-only)

 

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

 

Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. The goal today is enough weight to allow stability for between :20 – :30 sec.

Youth.

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