Subversive Fitness: Day 179 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 179 of 360

Positional and mechanical improvement:


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


Practice a few of the movements from listed above and make improvement in the details of each. 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, as quickly and violently as possible:


30 Tire flip
15 Inchworm
15 Walking inchworm
15 Push-up



Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.



Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.


And then, “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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