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Day 35/360: Wolf Brigade Subversive Fitness

Some serious mace work today sets you up nicely for a finish to the week tomorrow.

Greg Walsh

Written by Last updated on Oct 20, 2021

3 rounds of:

10 Mace shovel @ as heavy as possible in each round (5L, 5R)
10 Kettlebell halo @ minimum ¼ BW
10 Chin-up (Scaled to ability in each round)
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
:30 sec. static rest (Breathe, and focus on what’s next)

3 rounds of:

10 Mace shovel @ as heavy as possible in each round (5L, 5R)
10 Kettlebell halo @ minimum ¼ BW
10 Chin-up (Scaled to ability in each round)
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
:30 sec. static rest (Breathe, and focus on what’s next)

Weight listed for kettlebell halo is minimum- If it does not pose a significant challenge for today’s rep scheme, adjust accordingly.

Then:

50 Mace 360 @ 10kg. W, 12kg. M

Position governs weight- attempt to use a maximum of two set breaks. If a third is needed, adjust one interval down and continue safely.

And then, 2 rounds of:

25 Mace shovel (Left side- round 1. Right side- round 2.)
25 Medicine ball throw (Wall- Left side- round 1. Right side- round 2.)

As noted- 25 reps are completed on one side, followed by an immediate transition to the next movement and then a side-switch for round 2. Mace shovel and medicine ball weight are scaled to ability, governed by position and power, and challenging.

And finally, “Time under tension”:

Superman hold/ rock

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.

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