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

 

 

Breaking Muscle Shop

MONDAY

Mace Swings

4 sets

 

Floor Press

135x10

185x5

225x5

315x3

365x3

405x5,5,4

 

Bottoms Up Kettlebell Press – Walking

53x10,10,10,10

 

Rolling Tricep Extension

130x8

180x6

 

Overhead Band Extension

#3x20,20

 

WEDNESDAY

 

Mobility and prehab x 15min

 

Squat

165x5,5

275x3

 

Leg Extensions

Stack x20,20,20,20

 

GHR – Highest elevation

Bodyweight x12,12,12

 

FRIDAY

Incline Bench

135x20,20

225x32,20,12

 

Bottoms Up Kettlebell Press – Walking

53x10,10,10,10

 

Overhead Sled Tricep Extension

Sled x150ft,150ft

 

SATURDAY

Mace Swings

4 sets

 

Bent Over Rows

135x10

225x10

315x8

405x8

 

1 Arm Dumbbell Row

120x10

200x25,12

 

Hook Grip Holds

405x30,30

495x45,45

 

Reverse Grip Rows – Strict/deep

245x12,12,12

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