Subversive Fitness: Day 179 of 360

Greg Walsh

Coach

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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