A – PREP
PICK A RANDOM MACE WORKOUT AT RANDOM
LEARN MOVEMENTS
B – RAMP
xx
C – CONDITION
AMRAP 15-20
(085%) 10x Mace Squat and Sledge (Throw the 360 in there if you have it mastered!)
(100%) Run 300m with Mace
(075%) 5x 1 LR Lateral Step Lunge with Mace, 1 Burpee and Press
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 SLDL
3×10 Ring L-Sit Raises
3×8 Pendley Rows
| 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 |