Subversive Fitness: Day 191 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 191 of 360

5 rounds of:


20 Mace front pendulum + :20 sec. hold
10 Underhand bodyweight row
10 Mace 360/ Kettlebell halo
5 Chin-up
1 minute rest


Today, we will decelerate the mace at the end of the front pendulum reps and hold it in the “starting” position for a full :20 sec.- hands level with solar plexus, hips tucked, chest broad, and weight pointed at the ground. Extend arms as skill level allows.


Weights on all movements today are self-scaled and challenging- put in what you expect to get out, and adjust by round as needed.




100 Full-range lunge @ 10lb. W, 15lb. M (use bumper plate)



Rest up to :20 sec. in 25-rep intervals if needed. If full-range lunge mechanics break, or stability becomes unsustainable, adjust to 50 forward and 50 reverse lunge, interspersing them in 10-rep intervals.



Our full-range lunge begins with a forward lunge and continues into a reverse lunge without the foot touching in the middle. Step far enough forward and back to maintain 90-degree knee bend at the bottom in both directions. Maintain a stable, upright torso throughout.


And then, “Time under tension”:


25 Dowel partial pull-over + 50 Hollow rock


Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a pulling/ rotation day, and improving position for next time.


Break during hollow rock as needed to maintain integrity of movement; No lazy reps.

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