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Workouts

Subversive Fitness: Day 341 of 360

Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.

Greg Walsh

Written by Greg Walsh Last updated on April 10, 2018

Day 341 of 360

5 rounds of:

5L Mace shovel
20 yd. walk (in top shovel position)
5R Mace shovel
20 yd. walk (in top shovel position)
5 Pull-up
:20 sec. rest

The walk starts at top of the 5th rep. Drive both arms straight and above your eyeline, keep hips tucked and guts brutally tight. Weight is scaled to ability and should pose a significant challenge in each round.

Day 341 of 360

5 rounds of:

5L Mace shovel
20 yd. walk (in top shovel position)
5R Mace shovel
20 yd. walk (in top shovel position)
5 Pull-up
:20 sec. rest

The walk starts at top of the 5th rep. Drive both arms straight and above your eyeline, keep hips tucked and guts brutally tight. Weight is scaled to ability and should pose a significant challenge in each round.

Mace shovel starting and ending position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, the movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle.

Then, skill work/ fact-finding:

Kettlebell snatch (From swing)
Mace 360 + extension
Mace front pendulum + extension

Today, at skill work weights, practice the details of several of the lifts listed above and work until improvement is made.

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, (hopefully only) 3 rounds of:

15 calories Airdyne
:30 sec. rest

Timing each round, and not pacing the first, match output within 15 sec. or add one additional round for each round missed (Ex. Round 1:23 sec. Round 2:29 sec., Round 3:41 sec.,(missed) Round 4:33 sec./ done.) Work hard, no extra credit.

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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