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Subversive Fitness: Day 347 Of 360

Strong set-up, specific timing, and non-casual application of power will make this drill.

Greg Walsh

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Day 347 Of 360

Mace front pendulum:
2 x 20 @ as heavy as possible uninterrupted
Mace 360:
1 x 10 @ as heavy as possible
Mace 360:
2 x 10 @ one interval down from above
Extended-arm mace hold:
2 x max duration @ 8kg. W, 10kg. M

Day 347 Of 360

Mace front pendulum:
2 x 20 @ as heavy as possible uninterrupted
Mace 360:
1 x 10 @ as heavy as possible
Mace 360:
2 x 10 @ one interval down from above
Extended-arm mace hold:
2 x max duration @ 8kg. W, 10kg. M

Rest as needed between sets, complete in order and as directed. Move and hold in strong, organized positions, and don’t under-lift. When scheme is listed as “2 x 20″, it always refers to “Sets” x “Reps”. Reminder: As in heavy lifts with any implement, position and execution govern weight.

Then, 3 aggressive rounds of:

10 Kettlebell full-range high pull @ as heavy as possible (round 1)
5 Kettlebell high pull @ 2 intervals above full-range high pull
:30 sec. rest

Weight for full-range high pull decreases one interval each round. Strong set-up, specific timing, and non-casual application of power will make this drill. If timing is off, or position breaks, make adjustments and continue productively and safely. Maximize rest through mindful breathing and focus on what’s next.

And then, 5 minutes of:

20 Mace front pendulum @ 10kg. W, 12kg. M
10 calories Airdyne (legs only, arms in “Prison” position)

No designated rest- transition aggressively, and accumulate as much work as possible. Hustle, breathe, and move both the mace and the bike like you know how your body works.

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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