Subversive Fitness: Day 221 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 221 of 360

BENCHMARK

“Waking the Dead” 6:55
(Suicidal Tendencies– “Controlled by Hatred/Feel Like Shit… Deja Vu”)

 

20 Tire smash (10L, 10R- Any variation) @ 6lb. W, 10lb. M
10 Tire/ Box jump (With hammer)

 

Count and note rounds and partials completed in 6:55 (Ex. 8 rounds + tire smash= 8.1). Demand at least a partial round improvement over last time.

 

Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.

 

 

Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a hammer) can require some adjustment.

 

Then, as quickly as possible:

 

100 Medicine ball throw (Wall– 10/ 12lb. W, 12/ 15lb. M)

 

As above- in order for throwing a ball at a wall to be more than novelty, it needs to be attentive and violent. Focus on composition- not simply completion- and throw the ball like you mean it.

 

And then, “Time under tension”:

 

Max-duration plank hold (Organized top of push-up) +
20 calorie Airdyne @ cool-down pace

 

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.

 

Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

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