Archive for the ‘steel clubs & maces’ Category

general warm up (10 minutes)

resistance band pull a parts x 75 reps

Adex mace barbarian squats x 20 reps

Adex club inside mills x 15/15 reps

push ups x 25 reps

specific warmup (5 minutes)

superset practice

strength (4 supersets)

one superset = weighted dips x 7 reps + weighted pull ups x 4 reps

conditioning/accessory work (2 rounds)

Adex club Gama casts x 20 reps

hollow rocks x 15 reps

 

 

No problem!

 

We will be having an introductory macefit workshop in the next few weeks just for people who are curious about this type of training but have never done it before.

The details will be announced soon, so check back.

general warm up (10 minutes)

weight plate orbits x 20 reps

Jeffries dumbbell star complex x 1

Adex club long cycle lunges x 20 reps

specific warmup (5 minutes)

Grinder Kord ** superset  practice

strength (3 supersets)

one Grinder Kord ** superset = chest press x 7 reps + recline rows x 7 reps

** CrossCore style reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

double dumbbell rows x 15 reps

 

 

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

Sanddune push ups x 20 reps

Sanddune jumps x 10 reps

overhead weight plate carry x 100 feet

specific warmup (5 minutes)

Burgener drills

snatch set up and practice

strength (20 minutes)

snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Adex club long cycles x 20 reps

kettlebell helicopters x 20 reps

 

 

 

 

Summer is just about here and so are more training opportunities for you !

Here’s what you can look forward to:

  • more Open Gym hours
  • AirGym  is coming
  • one-on-one macefit training
  • macefit workshops for your group or team

Contact Frank for more information

call or text (941)228-8341

cavestrongnation@gmail.com

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

Adex club 2 hand side swings x 40 reps

side shuffles x 200 feet

resistance band baseball swings x 20/20 reps

specific warmup (5 minutes)

lateral sled pulls set up and practice

strength (20 minutes)

lateral sled pulls x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

1 hand farmers walks x 100 feet

Adex club windmills x 5/5 reps

side planks x max. time each side

 

general warm up (10 minutes)

double Adex club front swings x 30 reps

push ups x 25 reps

Sanddune split squats x 10/10 reps

kettlebell goblet squats x 15 reps

specific warmup (5 minutes)

dumbbell clean & jerk set up and practice

strength (20 minutes)

dumbbell clean & jerk x 3/3-3/3-3/3-3/3-3/3 reps

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

conditioning/accessory work (2 rounds)

Adex arc (short mace) 1/2 kneeling 360’s x 30 reps

Adex club seated Ahrens press x 10 reps