Subversive Fitness: Day 310 Of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 310 Of 360

Mace 360 + extension:
3 x 10 @ scaled to ability in each set


Rest as needed between sets. When the scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps.”


Today, each rep will feature an extension from the “holster” position (elbows bent, inside of arms against your body) to arms straight, hold for 2/1000, and return to the holster to begin the next rep.



The goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting position (holster) and an incorrect one (arms extended). Rest as needed between sets, and- provided position is sound and proper tools are available- don’t under-lift.




1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Mace shovel hold


Drive both arms straight and above your eye line, keep hips tucked and guts brutally tight. Weight is scaled to ability and should pose a significant challenge in each round. Have a back-up plan ready if position breaks.


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.


And then:


20 Chin-up (scaled to full ability- break into 5-rep sets as needed)
:20 sec. rest
12 calories Airdyne + 120 Jumprope
11 calories Airdyne + 110 Jumprope
10 calories Airdyne + 100 Jumprope
9 calories Airdyne + 90 Jumprope
8 calories Airdyne + 80 Jumprope
7 calories Airdyne + 70 Jumprope
6 calories Airdyne + 60 Jumprope


There is no designated rest here- if needed, keep it short, and take it after jumprope. Put effort into driving the bike with your whole body, and perform each set of jumprope at a non-casual pace.

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