macefit training #39

general warm up (10 minutes)

barbarian squats x 20 reps

standing figure 8’s x 20/20 reps

BTN stretch x 60 seconds x 1/1

1 hand snatch x 10/10 reps

specific warm up (5 minutes)

alternating 1 hand front cleans set up and  practice

strength (20 minutes)

alternating 1 hand front cleans x 20/20/20 reps

conditioning/accessory work (1 round)

10-to-2 x 20 reps (Note: use competition counting)

heavy isometric mace hold x 20 seconds

+ 40 seconds rest x 1/1/1/1/1

 

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