Subversive Fitness: Day 258 of 360

Greg Walsh

Coach

Strength and Conditioning


Day 258 of 360

Sled drag (20yd. @ as heavy as possible)

 

”Drag” = forward, and “Pull” = backward. Today, use up to 3 trips to determine heaviest possible drag. If the time to completion exceeds:90 sec., the trip is over.

 

Then:

 

Mace front pendulum: 2 x 50 @ as heavy as possible

 

Only count reps in which the mace handle moves parallel to the floor. Tuck your hips, tighten your guts, and keep the mace close to you. Attempt to take no more than one trip to the ground in each 50-rep set.

 

 

And then, with a partner, and as quickly as possible:

 

100 Medicine ball throw @ 12lb. W, 16lb
50 Abmat medicine ball pass @ 12lb. W, 16lb. M
50 calories Airdyne (work/ rest to completion on one bike- stategize for maximum output)

 

Take short, specific rest only as needed- attempt to out-hustle your partner, and match/ exceed their attention to mechanics; Smooth equals fast and careless equals clunky.

In order for throwing a ball at a partner 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. Get out what you put in.

 

And finally, “Time under tension”:

 

Farmer hold @ 75% of max sled drag weight

 

Lift and hold in strong, aggressive positioning. 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.

 

Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

 

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