A – PREP
PICK A RANDOM MACE WORKOUT AT RANDOM
LEARN MOVEMENTS
B – RAMP
Use your movements and knowledge to ‘play’ with a mace flow.
C – CONDITION
15-20m AMRAP
2 Rounds
Sled Pull to you & Push back (cap 90)
200m Run
then 1 Rounds
30/60 DU/SU
60y Farmer Carry (cap70)(cap53)
D – STRENGTH
WEEK 1
STR: 3-6×6, (optional) then either 50% for max reps or 1-3 heavy singles.
HYP: 4-6×8, (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 Swings
3×8 Hover Kneeling Wood Chops
3×12 Ring 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 |