2505.10 (Club/Arc Deloading)

2025-05-10

Warmup & Mobility

Shoulder Dislocates: 2 x 12 | 2 x 8 w/ 10lbs
KB Windmills: 24kg 6x (L + R) Jefferson Curl: 16kg 8x
Shoulder Extension:
Thoracic Bridge:
Thoracic Spine Mobilizations w/ Foam Roller:
Hip Mobility:

Steel Mace

Steel Mace lbs: 7
Movement: Single Arm 360’s
2 x 25 - 50/50

Adex Club

Club Bell lbs: 19.1 (base 21.4)
Movement: Single Arm Mill/Reverse
4 x 10 - 40/40

Club Bell lbs: 23.7 (base 28)
Movement: Single Arm Inside/Outside Circle 8 x 10 - 80/80

Adex Arc

Club Bell lbs: 22.8 (base 25.2)
Movement: Half Kneeling 2 Hand Shield Cast
4 x 24 - 96/96