Subversive Fitness: Day 359 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 359 Of 360

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

 

Rest as needed between sets. When 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 3/1000, and return to 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.

 

 

Then:

 

50 Mace front pendulum @ as heavy as possible

 

Only count reps in which the mace handle moves parallel to the floor. Tuck your hips, tighten your guts, and keep the mace close to you. Attempt to take no more than two trips to the ground.

 

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

 

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

 

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

 

And finally, at full pace:

 

2 minutes battle rope
20 Bodyweight row (Overhand/ barbell)
20 Straight jump
100 Jumping jacks

 

Simple should not mistaken for easy, or casual. Focus, breathe, and move fast from top-to-bottom. Each straight jump should be as dynamic and aggressive as possible, and hands touch both hips and overhead in each rep of jumping jacks; Simplicity should also never lead to carelessness.

 

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