Subversive Fitness: Day 292 Of 360

Greg Walsh

Coach

Strength and Conditioning


Day 292 Of 360

5 rounds of:

 

5L Mace shovel
20 yd. walk (in top shovel position)
5R Mace shovel
20 yd. walk (in top shovel position)

 

Walk starts at top of 5th rep. Drive both arms straight and above your eyeline, keep hips tucked and guts brutally tight. Weight is scaled to ability and should pose a significant challenge in each round.

 

Mace shovel starting and ending position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, the movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle.

 

 

Then, 5 rounds, each on a: 90-sec. descending clock:

 

10 Mace 360
10 Mace squat
(Remaining time in extended-arm mace hold)

 

Minimum weight today is 8kg. W, 10kg. M- if less than that is needed to maintain quality and safety, adjust to moderate weight kettlebell halo. Take :30 – :60 sec. rest at the end of each round- attempt no rest during the work round, and adjust weight as needed between.

 

Each trip to the ground during :90-sec. round = 10 burpee + :20 sec. bar hang.

 

And then:

 

1 max rep set push-up
1 minute max calorie Airdyne sprint
1 minute rest
1/2 max rep set push-up
Sprint of max calories accumulated above
250 Jumprope

 

Push-up: Stay mindful of position and mechanics throughout. Rest as needed/ desired in the pike or plank position to extend set. Even in a “max rep” set, quality still trumps quantity.

 

 

Airdyne: Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing; Matching effort should go without saying.

 

There is no designated rest between push-up, bike, and jumprope- perform quick transitions between movements, and mitigate fatigue by breathing intelligently throughout. Safety considered, there is value to making yourself move in simple conditioning drills.

 

And finally, “Time under tension”:

 

Weighted hollow hold @ minimum 25lb. W, 35lb. M

 

Today, dumbbell or kettlebell is held directly over the chest. 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.

 

Blood can’t be weighed, and loyalty can’t be measured.

 

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