Mace Fit training of the day #512
building strength with maces & clubs
November 8, 2021The night shift slinging steel
November 12, 2021general warmup (15 minutes)
2 hand side swings x 40 reps
kneeling double club snatches x 12 reps
double lateral lunge chest presses x 15 reps
1/2 kneeling 1 hand lateral presses x 10/10 reps
specific warmup (5 minutes)
1 hand pause front cleans set up and light practice
strength (20 minutes)
heavy 1 hand pause** front cleans x 4/4 reps x 6 sets
**3 second pause at the top of each rep
conditioning/accessory work (1 round)
1 hand diagonal pull overs x 15/15 reps
seated (on a bench) double club lateral pull overs x 15 reps
crucifix isometric horse stance x 45 seconds