Archive for the ‘steel clubs & maces’ Category

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Masters age athletes can put a lot of younger people to shame when it comes to staying fit. This gal is 60 years young and is Fit and strong. She has been training with me for about 5 years. When we rolled out Mace Fit in January 2016 she jumped right in. If you are in your 40's or more it is vital to your health to stay strong and lean. Sarcopenia (muscle wasting) is a real threat for this age group. Another thing people need to maintain very good balance as they age. Falls are one of the leading causes of people going to nursing homes due to a broken hip or other bones. Mace Fit classes are a blast and can help you have a robust life and great health. Learn more at http://macefit.com @adexclub @macefitnation #seniorfitness #mastersfitness #howtostayoutofnursinghomes

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general warm up (15 minutes)

dumbbell star complex x 1

recline rope climbs x 5

kettlebell figure 8’s to hold x 25 reps

traveling broad jumps x 100 feet
specific warm up (5 minutes)

Cave Strong medley set up and light practice
strength (4 rounds)

one round = sled push x 50 feet + frame carry x 50 feet + axle cleans x 5 reps + weighted sit ups x 5 reps
conditioning/accessory work (2 rounds)

long cycles x 30 reps

360’s x 30 reps

 

 

general warm up (15 minutes)

rear bear crawls x 50 feet

inch worms x 50 feet

uppercut front lunges x 10/10 reps

strict pull ups x 5 reps

specific warm up (5 minutes)

sled push/sledge hammer strikes set up and light practice

strength (4 rounds)

one round=heavy sled push x 50 feet + sledge hammer strikes x 20 reps

conditioning/accessory work (1 round)

hollow rocks x 20 reps

isometric bear hug keg hold x 90 seconds

side planks x 90 seconds each side

general warm up (15 minutes)

chimp walks x 100 feet

sledge hammer strikes x 15/15 reps

alternating sandbag shouldering x 20 reps

clock push ups x one around the clock

specific warm up (5 minutes)

Strongman combo set up and light  practice

strength (4 rounds)

one round = log “G to O.H.” x 5 reps + Axle deadlift x 5 reps

conditioning/accessory work (2 rounds)

tire flips x 5 reps

heavy tappers x 7/7 reps

weighted sit ups x 10 reps

 

 

general warm up (15 minutes)

kettlebell figure 8’s to hold x 30 reps

Sanddune split squats x  12/12 reps

Bulgarian bag snatches x 10 reps

mountain climbers x 80 reps

specific warm  up (5 minutes)

superset set up and practice

strength (4 rounds)

one superset = Grinder Kord flys x 12 + Grinder Kord reverse flys x 12 reps

conditioning/accessory work (2 rounds)

alternating kettlebell rows x 20 reps

barbarian pull overs x 30 reps

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