Archive for April, 2018

general warm up (10 minutes)

mountain climbers x 100 reps

Adex club side swings x 50 reps

resistance band vertical pull a parts x 50 reps

dislocates x 10 reps

Zercher sand bag squats x 15 reps

specific warm up (5 minutes

front squats set up and light practice

strength (20 minutes)

front squats x 5/5/5/5/5 reps

Note:  Use P.A.P right before last set

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 10 reps

Adex mace 10-to-2 x 15 reps

 

 

Huge thanks to SNN for the great story they did on Iron Brotherhood!

It’s right here if you missed it yesterday

general warm up (10 minutes)

Americanas x 30 reps

Adex club 2 hand halos x 20 reps

Adex mace barbarian squats x 15 reps

sandbag shouldering 10/10 reps

specific warm up (5 minutes

Zercher sandbag squat cleans set up and light practice

strength (20 minutes)

Zercher sandbag squat cleans x 10/8/6/4/2 reps

conditioning/accessory work (2 rounds)

Adex arc 1/2 kneeling  360’s x 20/20 reps

steel grip ball pull ups x 10 reps

 

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

Sanddune push ups x 15 reps

tuck jumps x 15 reps

medicine ball chest passes x 15 reps

specific warm up (5 minutes

set up and light practice

strength (20 minutes)

sled push x 50 feet + farmers walk x 50 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

Adex club tappers x 5/5 reps

1 hand famers walk x 100 feet

 

 

general warm up (10 minutes)

resistance band pull a parts x 50 reps

resistance band diagonal pull a parts x 50 reps

Adex arc (or club) 2 hand mills x 30 reps

dips x 10 reps

specific warm up (5 minutes)

rack pulls set up and light practice

strength (20 minutes)

heavy rack pulls x 2/2/2/2/2/2/2 reps

Note:  use P.A.P. right before the last set

conditioning/accessory work (2 rounds)

Neuro-Grip push ups x 10 reps

recline bar rows x 15 reps

 

We were blessed to have an incredible first day at the macefit.com certification!

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Since we are having the macefit.com instructor certification on Saturday and Sunday, we will be closed on Monday.

We are blessed to have  people  traveling in from different parts of the U.S. and even from South America for this certification!

We will make sure it is well-worth their investments in this!

macefita1