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
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