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Subversive Fitness: Day 119 of 360

Focus on mechanics, execution, and timing, and smash things like you mean it.

Greg Walsh

Written by Greg Walsh Last updated on June 2, 2017

Day 119 of 360

3 minutes extended-arm mace hold @ (up to) 10kg. W, 12kg. M
30 steps kettlebell/ dumbbell plank walk @ (minimum) 35lb. x 2 W, 55lb. x 2 M

Hold: Using an organized mace shovel, lift into starting position and hold with broad chest, hands together, and hips underneath you. If break is needed, keep it to three breaths (not to exceed :15 sec.) and take it off the clock; Weight drops, clock stops.

Plank walk: Arms start and stay straight, and body stays in a plank- not a pike- position. :15 sec. rest may be taken up to 3x during the 30 reps.

Then, 2 rounds of:

50 Medicine ball throw (Wall- @ 12lb. W, 16lb. M)
50 Tire smash (Any variation) @ 6/8lb. W, 10/12lb. M
(Up to) 1 minute “rest”– today, taken in plank, hollow hold, bar hang, or Farmer hold

The 1 minute between rounds is optional today- maintaining position and pace are not. Strategize your path- if the “rest” options will impact performance more significantly than a seamless transition, then choose no rest.

In order for throwing a ball at a wall or hitting a tire with a hammer to be more than novelty, they need to be performed with power and fluidity. Focus on mechanics, execution, and timing, and smash both like you mean it.

And then, “Time under tension”:

Weighted hollow hold @ 15lb. W, 25lb. M

Today, dumbbell or kettlebell is held directly over chest. 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.

Greg Walsh

About Greg Walsh

Greg Walsh is a product of counter-culture, and remains immersed in it to this day. The discovery of BMX bike riding and hardcore music in early adolescence opened a door of questioning and critical-thinking that has paved the way for everything since. Action sports, hardcore music, martial arts, and strength and conditioning have all proven to be lifesavers, not simply pastimes, and contributing to each in the best ways humanly possible is Greg’s daily mission.

Wolf Brigade is headquartered in Rochester, New York, and is the product of Greg's lengthy training experience and varied physical backgrounds. Their website chronicles and details daily training, and contains hundreds of videos, pictures, quotes, and pieces of writing. Greg’s non-fitness writing website, War of Attrition, accepts subscribers and his first novel, Theft of the Age, will be available everywhere in the fall of 2015.

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