Archive for the ‘grip training’ Category

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

resistance band suitcase deadlifts x 20 reps

resistance band archer pulls x 20/20 reps

specific warm up (5 minutes)

lateral loading** set up and light practice

strength (20 minutes)

lateral loading** x 10/10-8/8-6/6-4/4 reps

**Use a keg, stone, or heavy sand bag as needed

conditioning/accessory work (3 rounds)

Adex club side clean/lateral pull over x 10/10 reps

Zercher sandbag cleans x 10 reps

 

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general warmup (10 minutes)

resistance band pull a parts x 100 reps

bear crawls x 100 feet

Adex club 2 hand side cleans x 30 reps

specific warm up (5 minutes)

dumbbell rows set up and practice

strength (20 minutes)

heavy dumbbell rows x 4/4-4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

push ups x 30 rows

bat wing bench rows x 15 reps

 

Many people say that want change, but few are willing to change themselves.

Usually people want changes in the laws or the culture. It is common for people to want those things, because those things involve other people changing, not themselves.

People fear change–

  • change involves being uncomfortable
  • change may cause others to mock you
  • change is solitary and few people can stand alone
  • change might involve loss
  • change requires your thinking for yourself
  • change requires discipline
  • change doesn’t happen overnight
  • change isn’t easy

However, rewards often follow the risk.

For example, when my buddy Don Giafardino drove several hours to come to the Cave and do an introductory Adex mace & club workshop for free he was taking sizeable risk.

 

There was no guarantee things would go well or be productive.

His efforts planted “the seed” for the development of our Mace Fit program.

He took a chance on us, and we are thankful he did!

The Mace Fit movement is growing daily

I am glad Donnie wasn’t afraid to take the risk.

general warm up (10 minutes)

clock push ups x twice around the clock

push ups x 30 reps

Grinder Kord reverse flys x 15 reps

Adex club mills x 30 reps

specific warm up (5 minutes)

barbell rows set up and light practice

strength (20 minutes)

barbell rows x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

alternating dumbbell rows x 20 reps

Sanddune push ups x 20 reps

general warm up (10 minutes)

Sanddune  power steps x 100 reps

resistance band archer pulls x 25/25 reps

recline bar rows x 15 reps

Adex mace barbarian split squats x 10/10 reps

specific warmup (5 minutes)

farmers walks set up and  practice

strength (20 minutes)

farmers walks x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted side bends x 20 reps

resistance band good mornings x 20 reps

pinch grip isometric plate holds x maximum time

 

 

 

 

2018-07-07 06.18.42