A – PREP
PICK A RANDOM MACE WORKOUT AT RANDOM
LEARN MOVEMENTS
B – RAMP
xx
C – CONDITION
AMRAP 15-20
10/8c Bike
Row 200m
2x Sandbag Carry 10ym, Shuttle 20y
REST AT LEAST :45s.
After 45s, you may rest longer OR begin when a lane is available (Lane meaning rower is Free).
D – STRENGTH
WEEK 3
STR: 3-6×3, (optional) then either 50% for max reps or 1-3 heavy singles.
HYP: 4-6×12, (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 2KB/DB Overhead Squat
3×10 SLDL
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 |