Subversive Fitness: Day 341 of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 341 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)
5 Pull-up
:20 sec. rest

 

The walk starts at top of the 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, skill work/ fact-finding:

 

Kettlebell snatch (From swing)
Mace 360 + extension
Mace front pendulum + extension

 

Today, at skill work weights, practice the details of several of the lifts listed above and work until improvement is made.

 

 

Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.

 

And then, (hopefully only) 3 rounds of:

 

15 calories Airdyne
:30 sec. rest

 

Timing each round, and not pacing the first, match output within 15 sec. or add one additional round for each round missed (Ex. Round 1:23 sec. Round 2:29 sec., Round 3:41 sec.,(missed) Round 4:33 sec./ done.) Work hard, no extra credit.

 

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