Archive for the ‘Adex mace’ Category

general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

chimp walks x 100 feet

medicine ball  isometric crush hold x 1/11/

specific warm up (5 minutes)

keg complex = bear hug squats x 5 reps +shouldering x 5/5 reps + power presses x 5 reps

strength (20 minutes)

keg complex x 3 rounds

conditioning/accessory work (2rounds)

Adex club 1/2 kneeling lateral pull overs x 10/10 reps

Adex arc seated 360’s x 30 reps

 

 

 

 

 

 

 

 

 

 

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell suitcase swings x 30 reps

Adex arc 2 hand mills x 20 reps

neutral grip isometric pull x max. effort x 1/1/1

specific warm up (5 minutes)

farmers walks set up and light practice

strength (20 minutes)

farmers walks x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

sandbag BTN good mornings x 15 reps

weighted side bends x 20 reps

 

 

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The basics never fail

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120lb sandbag

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2018-05-10 06.51.56

macefita1

 

macefit.com Instructor Certification (Florida)

macefit.com Instructor Certification (North Carolina)

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

Adex club star complex x 1

Adex mace figure 8’s  x 20

bench dips x 15 reps

rotation push ups x 20 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Neuro-Grip push ups x 10 reps

Gripper x max. reps each hand

 

 

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

 

 

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

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