Archive for the ‘unconventional workouts’ Category

general warm up (15 minutes)

rear bear crawls x 100 feet

tin mans x 100 feet

alternating sandbag shouldering x 20 reps

Sanddune squats x 15 reps

specific warm up (5 minutes)

back squat set up and light practice

strength (not timed)

back squats x 3RM

conditioning/accesssory work (2 rounds)

kettlebell goblet squats x 15 reps

weighted step ups x 20 reps

general warm up (15 minutes)

resistance band pull a parts x 50 reps

resistance band “palms up” pull a parts x 30 reps

dumbbell hang power snatch x 10/10 reps

Power Wheel rollouts x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3M

conditioning/accessory work (2 rounds)

dumbbell bench press x 8 reps

Strict dumbbell rows x 8/8 reps

Sanddune push ups x 12 reps

We will find out this week as we transition  from pure Mace Fit® to 

our full training program of barbells, dumbbells, sandbags, odd object lifts & carries, sled work, bodyweight and more.

I will be carefully observing and recording the results.

This is Cave science in action!

Slinging steel in the sand during Mace Fest last year

This was our old Tropical Trauma MMA conditioning class

However, I did have a safe steady weight loss of about 4 or 5 pounds since the shutdown started in Florida just over 30 days ago.

I also got stronger during that time.

The  secret is there is no secret.

Here’s how I worked out and what I ate:

Mondays I did low rep Axle Deadlifts and chinups

Wednesday I did Mace FitTrademark symbol for about 45 minutes

Friday I did low rep dips and chin ups

Sometimes I would train Mon. & Tues.,  take Wed. off , then train Thurs & Fri.

Thurs. would be an extra 45 minute  Mace FitTrademark symbol  workout.

My low rep sets were just that 1-3 reps per set.

I usually do use Mace FitTrademark symbol  for warm ups  on days I lift.

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I got plenty of rest and ate clean, nothing complicated.

My wife is a phenomenal cook and everything is organic or locally grown if possible.

We eat a lot of fish like cod, salmon, and corvina.

We get our veggies from a local Mennonite market and they are way better than most other stores.

There you have it.

If anyone is trying to sell you a “celebrity diet” or “miracle supplement” that will make you lose incredible amounts of weight without doing anything, they are lying and you are about to be scammed.