Subversive Fitness: Day 328 of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 328 of 360

Mace 360:
12, 10, 8- 8- 8

 

Weight increases initially (denoted by commas), and then remains the same for a strong 3 x 8 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible;

 

Each set should be difficult, violent, and positionally sound. Rest as needed between sets.

Identify and apply the difference between the correct starting position (holster) and an incorrect one (arms extended).

 

 

If mace 360 is clunky, or not yet heavy enough to be useful at designated rep scheme, substitute kettlebell halo 1/1.

 

Then:

 

Benchmark

 

“Corpse Without a Soul” – 6:58
(Mercyful Fate– “The Beginning”)

 

8 Kettlebell halo (35lb. W, 55lb. M- Change direction each rep)
8 Kettlebell full-range high pull @ same

 

Count rounds and half-rounds completed in 6:58. Today: Dry-run each movement with chosen weight- Once we start, it stays with us. If position breaks in either movement, remainder of time is spent holding the weight in a static position.

 

Note: If kettlebell is dropped or placed on the ground prior to expiration of time, workout ends and 100 burpees commence.

 

And then, 3 rounds of:

 

 

1 minute Airdyne (Arms only @ minimum 40% of max RPM)
1 minute Airdyne (Legs only- arms in “Prison” position @ minimum 60%)
:20 sec. @ 20%

 

Note total completed calories, and adhere to designated percentages. Simple, non-lazy hustle.

 

And finally, “Time under tension”:

 

Anchored squat @ 15lb. W, 25lb. M

 

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.

 

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