Subversive Fitness: Day 161 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 161 of 360

Positional and mechanical improvement: “Odd Lifts”

 

Sledgehammer: 2-hand tire smash, hand-to-hand tire smash, 1-hand tire smash

Mace: Front pendulum, back pendulum, back pendulum + pull-over, 360, 10-2, varial

 

Start with the basic variations of each and add weight/ difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

 

Then:

 

50 Mace front pendulum @ as heavy as possible

 

Only count reps in which the mace handle moves parallel with the floor. Tuck your hips, tighten your guts, and keep the mace close to you. Attempt to take no more than one trip to the ground.

 

 

And then, 3 rounds of:

 

30 Tire smash (any variation) @ as heavy as possible in each
20 Mace squat @ as heavy as possible in each
10 Medicine ball throw (Wall- 15/ 20lb. W, 25/ 30lb. M)
(Up to) 1 minute rest

 

Today, if available, use mace for tire smash. If mechanics break or selected weight creates a compromised position, make an immediate adjustment and continue safely.

 

And finally, “Time under tension”:

 

Anchored squat @ 15lb. W, 25lb. M + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

 

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

 

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.

 

Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.

 

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