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Workouts

Subversive Fitness: Day 245 of 360

Move seamlessly during work rounds, and hustle in transitions; work during the work, and rest during the rest.

Greg Walsh

Written by Greg Walsh Last updated on November 27, 2017

Day 245 of 360

5 rounds of:

5L, 5R Kettlebell push press @ as heavy as possible
10 Kettlebell halo + extension @ max ¼ BW or
Mace 360 @ as heavy as possible (uninterrupted)
1 Sled pull @ minimum ¾ BW
10 Box jump @ 20″ W, 24″ M
1 minute rest

Day 245 of 360

5 rounds of:

5L, 5R Kettlebell push press @ as heavy as possible
10 Kettlebell halo + extension @ max ¼ BW or
Mace 360 @ as heavy as possible (uninterrupted)
1 Sled pull @ minimum ¾ BW
10 Box jump @ 20″ W, 24″ M
1 minute rest

Move seamlessly during work rounds, and hustle in transitions; work during the work, and rest during the rest. If sets of any movement require interruption, make as minor an adjustment as needed to continue safely.

Sled: ”Drag” = forward, and “Pull” = backward.

Then, skill work:

Mace 360/ 10-2

Today, at skill work weights and with the guidance of a qualified trainer, practice the details of the mace 360/ 10-2 and make improvements.

Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.

And then, “Time under tension”:

Bar hang +
50 steps walking lunge @ cool-down pace

Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

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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