Athlete Journal: Chris Duffin, Entry 62 – Mace Swings for Shoulder Health

This week training I did lots of sled work, mace swings, and more bottoms up kettlebell presses. I included a video on how to do mace swings and why they are beneficial for shoulder health.

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