Subversive Fitness: Day 335 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 335 Of 360

5 rounds of:

 

1L, 1R Turkish Get-up @ 50% of 1RM
20 Mace 360/ 10-2
10 Mace squat
(Up to) 1 minute rest

 

Mace weights are self-scaled and should pose a challenge at designated rep scheme. Position considered, do not under-lift in either movement. Rest should be welcomed if each round is performed correctly, however taking less than the full minute is advised.

 

 

Then,

 

1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Tire smash (6lb./8lb. W, 10lb./12lb. M)

 

Count reps in all rounds- keep effort high and pace strong, and attempt to match throughout.

 

Reminder: In order for hitting a tire with a hammer to be more than a novelty, they need to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit it like you mean it.

 

And then, 10 aggressive rounds of:

 

5 calories Airdyne
50 Jumprope

 

Transition seamlessly and efficiently from movement to movement. The goal should be a pace and effort level that leaves you struggling to maintain it; Anything less is not worthwhile.

 

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