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Workouts

Subversive Fitness: Day 335 Of 360

Mace weights are self-scaled and should pose a challenge at designated rep scheme. Position considered, do not under-lift in either movement.

Greg Walsh

Written by Greg Walsh Last updated on April 2, 2018

Day 335 Of 360

5 rounds of:

1L, 1R Turkish Get-up @ 50% of 1RM
20 Mace 360/ 10-2
10 Mace squat
(Up to) 1 minute rest

Mace weights are self-scaled and should pose a challenge at designated rep scheme. Position considered, do not under-lift in either movement. Rest should be welcomed if each round is performed correctly, however taking less than the full minute is advised.

Day 335 Of 360

5 rounds of:

1L, 1R Turkish Get-up @ 50% of 1RM
20 Mace 360/ 10-2
10 Mace squat
(Up to) 1 minute rest

Mace weights are self-scaled and should pose a challenge at designated rep scheme. Position considered, do not under-lift in either movement. Rest should be welcomed if each round is performed correctly, however taking less than the full minute is advised.

Then,

1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Tire smash (6lb./8lb. W, 10lb./12lb. M)

Count reps in all rounds- keep effort high and pace strong, and attempt to match throughout.

Reminder: In order for hitting a tire with a hammer to be more than a novelty, they need to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit it like you mean it.

And then, 10 aggressive rounds of:

5 calories Airdyne
50 Jumprope

Transition seamlessly and efficiently from movement to movement. The goal should be a pace and effort level that leaves you struggling to maintain it; Anything less is not worthwhile.

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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