Our athletes use steel clubs and maces just about every day. Our program uses both.
Sometimes in our macefit.com classes and other times as a warm up for barbell training like you see here.
Don’t limit your thinking! Adding macefit.com to your existing training program can improve your performance overall.
Just brought a Grinder Kord (suspension device)and my Adex mace today
general warm up (10 minutes)
Americanas x 50 reps
Adex club 1 hand halos x 20/20 reps
strict weight plate front raises x 15 reps
tin mans x 100 feet
Adex mace barbarian split squats x 15/15 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes )
bench press x 10 reps, followed by 4 rest pause sets**
**note–one rest pause set= max. number of reps + 20 seconds rest
conditioning/accessory work (2 rounds)
dumbbell bench press x 15 reps
EZ bar curls x 15 reps
general warm up (10 minutes)
mountain climbers x 100 reps
recline rope climbs x 5
jumping jacks x 50 reps
Adex club Gama casts x 30 reps
specific warm up (5 minutes)
weighted dips set up and light practice
strength (20 minutes)
weighted dips x 2/2/2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
Neuro-Grip plank x maximum hold time
resistance band push ups x maximum reps (note–must be at least 20 reps)
general warm up (10 minutes)
rotation push ups x 20 reps
windshield wipers x 20 reps
clock push ups x twice around the clock
resistance band archer pulls x 30/30 reps
specific warm up (5 minutes)
CrossCore chest press set up and practice
strength (20 minutes)
CrossCore chest press x 10/10/10 reps
conditioning/accessory work (2 rounds)
Neuro-Grip push ups x 10 reps
CrossCore recline rows x 10 reps
Adex club long cycle swipes x 30 reps
