Archive for March, 2018

our macefit.com classes will still be held at the regular times

These classes are too important to put on hold for two weeks while we run the other tests!

general warm up (10 minutes)

Adex club long cycle swipes x 25 reps

Sanddune split squats x 10/10 reps

resistance band pause face pulls x 20 reps

dislocates x 10 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

sandbag BTN good mornings x 15 reps

 

Just brought a Grinder Kord (suspension device)and my Adex mace today

general warm up (10 minutes)

Sanddune push ups x 20 reps

Sanddune squats x 20 reps

resistance band pull a parts x 100 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes )

deadlifts x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (2 rounds)

1 hand famers walks x 100 feet

weighted sit ups x 10 reps

 

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2018-03-22 21.39.372018-03-23 06.25.042018-03-26 06.12.10

People who want results and want to make their time at the gym count, that’s who.

Busy professionals and  business owners train here because they know they will not be wasting their time or money.

They don’t come here to socialize, they come here to work!

 

 

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general warm up (10 minutes)

bear crawls x 100 feet

Sanddune push ups x 20 reps

Sanddune squats x 10 reps

resistance band archer pulls x 25/25 reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes )

push press x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (2 rounds)

Adex club Ahrens press x 10 reps

Iron Boot squats & alternating knee raises x 20 reps

 

general warm up (10 minutes)

side shuffles x 200 feet

inch worms x 50 feet

Adex mace barbarian squats  x 15 reps

resistance band Sumo deadlifts x 20 reps

specific warm up (5 minutes)

Sumo deadlifts set up and light practice

strength (20 minutes )

Sumo deadlifts x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (3 rounds)

weighted sit ups x 10 reps

sandbag BTN good mornings x 10 reps