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Subversive Fitness: Day 353 Of 360

Tire smash: In order for hitting a tire with a hammer to be more than a novelty, it needs to be performed with power, precision, and fluidity.

Greg Walsh

Written by Greg Walsh Last updated on April 26, 2018

Day 353 Of 360

Kettlebell suitcase deadlift:
20 x 1 @ as heavy as possible + 5/1000 @ top

Rest as needed between sets. Today, each successful lift features an organized, violent 5/1000 hold. If lift mechanics fail, or hold duration is unsustainable, adjust one interval down and continue safely and productively.

Then, 5 rounds of:

Day 353 Of 360

Kettlebell suitcase deadlift:
20 x 1 @ as heavy as possible + 5/1000 @ top

Rest as needed between sets. Today, each successful lift features an organized, violent 5/1000 hold. If lift mechanics fail, or hold duration is unsustainable, adjust one interval down and continue safely and productively.

Then, 5 rounds of:

50 Tire smash @ 6/8lb. W, 10/12lb. M (Any variation)
10 3/1000 Bodyweight row (Any hand position, any implement)

Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.

3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

And then, “Time under tension”:

50 Mace/ Kettlebell Good Morning

Break into small sets as desired, alternate between implements, and use as positional recovery/ cool-down/ improvement for next time.

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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