Subversive Fitness: Day 347 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 347 Of 360

Mace front pendulum:
2 x 20 @ as heavy as possible uninterrupted
Mace 360:
1 x 10 @ as heavy as possible
Mace 360:
2 x 10 @ one interval down from above
Extended-arm mace hold:
2 x max duration @ 8kg. W, 10kg. M

 

Rest as needed between sets, complete in order and as directed. Move and hold in strong, organized positions, and don’t under-lift. When scheme is listed as “2 x 20″, it always refers to “Sets” x “Reps”. Reminder: As in heavy lifts with any implement, position and execution govern weight.

 

Then, 3 aggressive rounds of:

 

10 Kettlebell full-range high pull @ as heavy as possible (round 1)
5 Kettlebell high pull @ 2 intervals above full-range high pull
:30 sec. rest

 

Weight for full-range high pull decreases one interval each round. Strong set-up, specific timing, and non-casual application of power will make this drill. If timing is off, or position breaks, make adjustments and continue productively and safely. Maximize rest through mindful breathing and focus on what’s next.

 

 

And then, 5 minutes of:

 

20 Mace front pendulum @ 10kg. W, 12kg. M
10 calories Airdyne (legs only, arms in “Prison” position)

 

No designated rest- transition aggressively, and accumulate as much work as possible. Hustle, breathe, and move both the mace and the bike like you know how your body works.

 

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