Subversive Fitness: Day 239 of 360

Mind position and execution, and move with power.

Written by Greg Walsh Last updated on Oct 20, 2021

Day 239 of 360

Mace front pendulum:

4 x 50 @ as heavy as possible in each

If done correctly, and started ambitiously, weight should need to change within 4 sets. Rest as needed between sets. When scheme is listed as “4 x 50″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, as quickly and violently as possible:

Day 239 of 360

Mace front pendulum:

4 x 50 @ as heavy as possible in each

If done correctly, and started ambitiously, weight should need to change within 4 sets. Rest as needed between sets. When scheme is listed as “4 x 50″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, as quickly and violently as possible:

15 Tire flip

10 Inchworm

15 Suitcase deadlift @ minimum BW

10 Walking inchworm

5 Tire flip

5 Inchworm

5 Suitcase deadlift @ minimum BW

5 Walking inchworm

Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.

And then, “Time under tension”:

50 calories Airdyne (with kettlebell in Goblet position– 25lb. W, 35lb. M)

Airdyne: Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.

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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