Subversive Fitness: Day 274 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 274 of 360

Positional and mechanical improvement:


“Odd Lifts”


Sledgehammer: 2-hand tire smash, hand-to-hand tire smash, 1-hand tire smash
Mace: Front pendulum, back pendulum, back pendulum + pull-over, 360, 10-2, varial


With the guidance of a qualified trainer, practice a few movements from each category 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 as possible:


100 Mace front pendulum @ 10kg. W, 12kg. M


Minimal rest, strong focus on position and power. As always, utilize “relative tension” when moving the mace- establish and stabilize positioning, and then let momentum do its work. Only count reps in which the mace handle moves parallel with 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.


And then, immediately:


100 Walking lunge (with same mace used above)
50 Medicine ball throw @ 12/14lb.W, 14/16lb. M


Hold mace any way you choose, and scale method of carry to full ability.


Today, throw is performed on the wall. 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; Get out what you put in.

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