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Subversive Fitness: Day 300 Of 360

Only count reps in which the mace handle moves parallel to the floor. Tuck your hips, tighten your guts, and keep the mace close to you.

Greg Walsh

Written by Greg Walsh Last updated on February 12, 2018

Day 300 Of 360

Positional and mechanical improvement:

“Odd Lifts”
Sledgehammer: 2-hand tire smash
hand-to-hand tire smash
1-hand tire smash
Mace: Front pendulum
back pendulum
back pendulum +
pull-over, 360, 10-2, varial

and

“Wolf Brigade Originals:”

Day 300 Of 360

Positional and mechanical improvement:

“Odd Lifts”
Sledgehammer: 2-hand tire smash
hand-to-hand tire smash
1-hand tire smash
Mace: Front pendulum
back pendulum
back pendulum +
pull-over, 360, 10-2, varial

and

“Wolf Brigade Originals:”

Elevator sit-up
Band crawl
360 sit-up

Practice a few movements from each category listed above and make improvement in the details of each. Start with the basic variations of each and add weight/ difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

Then:

50 Mace front pendulum @ as heavy as possible

Only count reps in which the mace handle moves parallel to the floor. Tuck your hips, tighten your guts, and keep the mace close to you. Attempt to take no more than one trip to the ground.

And then, 3 rounds of:

30 Tire smash (any variation) @ as heavy as possible in each
20 Mace squat @ as heavy as possible in each
10 Medicine ball throw (Wall- 15/ 20lb. W, 25/ 30lb. M)
(Up to) 1 minute rest

Today, if available, use the mace for tire smash. If mechanics break or selected weight creates a compromised position, make an immediate adjustment and continue safely.

And finally, “Time under tension”:

Max-duration extended-arm mace hold @ 8kg. W, 10kg. M

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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