Subversive Fitness: Day 280 Of 360

Move and breathe deliberately, and attempt no rest outside of the designated durations.

Written by Greg Walsh Last updated on Oct 20, 2021

Day 280 Of 360

50 Mace 360 / 1-arm 360:

Position governs weight- today is self-scaled and challenging; Select a weight that will demand a maximum of two set breaks. If a third is needed, adjust one interval down and continue safely (recommended baseline 10kg + W, 12kg. + M).

Then, 5 rounds of:

Day 280 Of 360

50 Mace 360 / 1-arm 360:

Position governs weight- today is self-scaled and challenging; Select a weight that will demand a maximum of two set breaks. If a third is needed, adjust one interval down and continue safely (recommended baseline 10kg + W, 12kg. + M).

Then, 5 rounds of:

10 Mace shovel @ as heavy as possible in each round (5L, 5R)

10 Kettlebell halo @ max ¼ BW or

Mace 360 @ max 10kg. W, 12kg. M

10 Chin-up (Scaled to ability in each round)

1-minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
:30 sec. static rest (Breathe, and focus on what’s next)

Move and breathe deliberately, and attempt no rest outside of the designated durations. If designated weights require interruption of sets, make as minor an adjustment as possible to continue safely.

And then, “Time under tension”:

50 1-arm kettlebell swing @ 25lb.

W, 35lb. M (cool-down weight)

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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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