• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workouts
      • Best Whey Protein
    • Equipment
      • Best Home Gym Machines
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Workouts

Subversive Fitness: Day 316 Of 360

The select weight that allows for organized, powerful push press, and seamless hand-to-hand kettlebell switches. Adjust weight by round as needed.

Greg Walsh

Written by Greg Walsh Last updated on March 6, 2018

Day 316 Of 360

6 rounds of:

3L Kettlebell push press
1 Hand-to-hand switch
3R Kettlebell push press
9 Goblet squat @ same weight
18 Mace 360/ Kettlebell halo @ (up to) 12kg. W, 14kg. M
:30 sec. rest

Day 316 Of 360

6 rounds of:

3L Kettlebell push press
1 Hand-to-hand switch
3R Kettlebell push press
9 Goblet squat @ same weight
18 Mace 360/ Kettlebell halo @ (up to) 12kg. W, 14kg. M
:30 sec. rest

The select weight that allows for organized, powerful push press, and seamless hand-to-hand switches. Adjust weight by round as needed. If mace 360 is clunky, or not yet heavy enough to be useful at designated rep scheme, use kettlebell halo.

Stay attentive, and attempt no rest outside of designated duration in each round.

Then, 5 rounds of:

5 Rocking chair
5 Abmat sit-up
5 calories Airdyne

Today, the entire drill is performed with a bumper plate in-hand (15lb. W, 25lb. M). The transition between movements with dexterity, and safety considered, do not allow the plate to touch the ground; Hold aggressively in front of your chest, not lazily at your hips.

The transitions are as much the work as the reps in this short training piece. Don’t overlook them.

And then, “Time under tension”:

Extended arm mace hold (minimum 10kg. W, 12kg. 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.

View All Articles

Recommended Articles

screenshot2015-05-28at95247pm
An 8-Week Longevity-Based Program for Masters Weightlifters
subversivefitnessboxjump
Subversive Fitness: Day 360 Of 360
subversivefitnessmace360
Subversive Fitness: Day 359 Of 360
subversivefitnesskettlebellclean
Subversive Fitness: Day 358 Of 360

Primary Sidebar

Latest Articles

Phillip Herndon Squats 412.7 Kilograms (910 Pounds) For New Massive Personal Record

Justin Medeiros Walks Through a Full Tour of His Home Gym Before CrossFit Season

Powerlifter Jimmy Kolb Logs 612.5-Kilogram (1,350.3-Pound) Equipped Bench Press World Record

The Ultimate Back and Biceps Workout for Every Lifter From Beginner to Advanced

Latest Reviews

ISSA Personal Trainer Certification Review

ISSA Personal Trainer Certification Review

Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More

Best Pre-Workouts for Building Muscle, Running, Taste, and More

Best Home Gym Machines

Best Home Gym Machines

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About