Archive for the ‘steel clubs & maces’ Category

general warm up (10 minutes)

double club front swings x 50 reps

weight plate overhead walking lunges x 100 feet

mountain climbers x 80 reps

kettlebell V presses x 10 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

2 hand side swing x 30 reps

 

 

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell high pulls x 10/10 reps

barbarian lateral lunges x 20 reps

leg lifts x 25 reps
specific warm up (5 minutes)

strict barbell press set up and light practice
strength (

strict barbell press x 3 reps x 5 sets
conditioning/accessory work (1 round)

dumbbell pull overs x 10 reps

Neuro grip push ups x 10 reps

wrist roller x 10 reps

2019-08-03 00.33.46

In this exercise the 35lb club is pulled over the shoulder with one hand, then tapped back with the other hand.

John “Abuelo” Powers is using an Adex plate-loadable steel club in this photo.

general warm up (10 minutes)

rotation push ups x 20 reps

resistance band pause face pulls x 25 reps

medicine ball chest passes x 10 reps

sledge hammer strikes x 10/10 reps

specific warm up (5 minutes)

bench press/strict pull ups superset light practice

strength (5 supersets)

one superset = bench press x 3 reps + strict pull ups

conditioning/accessory work (2 rounds)

diamond push ups x 10 reps

dumbbell pull overs x 10 reps

grave diggers x 10/10 reps

general warm up (10 minutes)

AirDyne bike x 10 calories

Sanddune push ups x 15 reps

Sanddune jumps x 10 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

tire flip/log G-to-O.H. lift set up and light practice

strength (4 rounds)

one round = tire flip x 3 reps + log G-to-O.H. lift x 3 reps

conditioning/accessory work (3 rounds)

heavy tappers x 5/5 reps

recline rope climbs x 3

General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**