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Subversive Fitness: Day 203 of 360

Begin as heavy as possible (or as heavy as available) and only scale down if mechanics break.

Greg Walsh

Written by Greg Walsh Last updated on September 28, 2017

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 ½ 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.

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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