EDITOR’S NOTE: Welcome to the Athlete Journal of world champion powerlifter Chris Duffin. Follow Chris as he trains and competes in various events over the coming year. Chris’s journal will be posted every Tuesday. You can also read about Chris on his website Kabuki Warrior.
Athlete Journal, Entry 62 – Mace Swings for Shoulder Health
MONDAY
Mace Swings
4 sets
Floor Press
135×10
185×5
225×5
315×3
365×3
405×5,5,4
Bottoms Up Kettlebell Press – Walking
53×10,10,10,10
Rolling Tricep Extension
130×8
180×6
Overhead Band Extension
#3×20,20
WEDNESDAY
Mobility and prehab x 15min
Squat
165×5,5
275×3
Leg Extensions
Stack x20,20,20,20
GHR – Highest elevation
Bodyweight x12,12,12
FRIDAY
Incline Bench
135×20,20
225×32,20,12
Bottoms Up Kettlebell Press – Walking
53×10,10,10,10
Overhead Sled Tricep Extension
Sled x150ft,150ft
SATURDAY
Mace Swings
4 sets
Bent Over Rows
135×10
225×10
315×8
405×8
1 Arm Dumbbell Row
120×10
200×25,12
Hook Grip Holds
405×30,30
495×45,45
Reverse Grip Rows – Strict/deep
245×12,12,12
