A – PREP
PICK A RANDOM MACE WORKOUT AT RANDOM
LEARN MOVEMENTS
B – RAMP
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C – CONDITION
AMRAP 15-20
4x 10 DU/20 SU, 5 Predator Jacks
3x 8/5c Bike, 3 Burpee
2x 10y Suitcase Carry, 5 LR SA Swings (cap53)(cap35)
D – STRENGTH
WEEK 2
STR: 3-6×5, (optional) then either 50% for max reps or 1-3 heavy singles.
HYP: 4-6×10, (optional) then 50% for max reps.
If you want extra cardio, add in 2-4 rounds of Tabata after each lift and follow STR protocol.
E – ASSISTANCE
GPP
3×10 KB Jump Deadlift
3×10 Weighted Situps
3×5 Pullup with L-Sit Eccentric
| ADV UPPER 3×10 Z PRESS 3×12-15 WEIGHTED PUSHUPS 3×15 DB PENDLEY ROW |
ADV LOWER 3×15 FRONT SQUAT (FROM A CLEAN) 3×10 L/R SLDL 3×10 L/R LATERAL BOX STEP LUNGE |
ADV POWER 5×3 BOX JUMP 5×3 MB SLAM BROAD JUMP 5×5 2KB CLEAN |
ADV BACK 3xMax L-PULLUPS 3×15 SHRUGS 3×12 SCAP RETRACTION AND RAISES |