Subversive Fitness: Day 173 of 360

Greg Walsh

Coach

Strength and Conditioning


 

Day 173 of 360

6 rounds of:
6 Mace shovel (3L, 3R)
12 Bodyweight row
:20 sec. rest

 

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

 

 

Then, 6 rounds of:

 

12 Mace front pendulum @ as heavy as possible
12 Medicine ball throw (Wall or partner– 12lb. W, 16lb. M)
:20 sec. rest

 

Execute every rep of both movements with a focus on strong posture and rotational power; Performed casually, sloppily, or too light, the point will be entirely missed.

 

And then, 6 rounds of:

 

6 Max-effort broad jump
6 Rocking chair
3 Breaths rest (not to exceed :15 sec.)

 

Broad jump: Leave and land in organized positions and perform strong re-sets in each jump.

Rocking chair: Today, either jump as high as possible at the top, or, if needed, add 10lb. W, 15lb. M bumper plate.

 

And finally, “Time under tension”:

 

Hollow hold/ rock

 

Today, work in maximum-tension, :20-:30 sec. sets. Accumulate a minimum of two minutes- If you’re not fatigued, and ready to stop, work harder and continue.

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