Subversive Fitness: Day 280 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 280 Of 360


50 Mace 360 / 1-arm 360:


Position governs weight- today is self-scaled and challenging; Select a weight that will demand a maximum of two set breaks. If a third is needed, adjust one interval down and continue safely (recommended baseline 10kg + W, 12kg. + M).


Then, 5 rounds of:


10 Mace shovel @ as heavy as possible in each round (5L, 5R)
10 Kettlebell halo @ max 1/4 BW or
Mace 360 @ max 10kg. W, 12kg. M
10 Chin-up (Scaled to ability in each round)


1-minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
:30 sec. static rest (Breathe, and focus on what’s next)


Move and breathe deliberately, and attempt no rest outside of the designated durations. If designated weights require interruption of sets, make as minor an adjustment as possible to continue safely.



And then, “Time under tension”:


50 1-arm kettlebell swing @ 25lb.
W, 35lb. M (cool-down weight)


Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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