Archive for the ‘Adex exercise clubs’ Category

general warm up (10 minutes)

push ups x 30 reps

Battling Ropes side winders x 50 reps

Power Wheel roll outs x 10 reps

double club flys x 15 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 3

thick rope grappler rows x 10 reps

Neuro-Grip push ups x 10 reps

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

 

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resistance archer pulls x 30/30 reps

barbarian pull overs x 30 reps

specific warm up (5 minutes)

strict press set up and light practice

strength (20 minutes)

strict press x 5-5-5-5-5 reps

conditioning/accessory work (3 rounds)

dips x 7 reps

chain press x 5/5 reps

general warm up (10 minutes)

Americanas x 50 reps

rotation push ups x 20 reps

double Adex club front swings x 50 reps

kettlebell rack carry x 100 feet

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 100 feet x 1-1-1-1-1

conditioning/accessory work (2 rounds)

thick rope rows x 15 reps

Sanddune split squats x 10 /10 reps

Be the first Certified Mace Fit Coach in your area–

Save $200.00 on our online Mace Fit Instructor Certification today only!

Be a leader in the next wave of fitness!

Action-takers get the Super Deal because they don’t procrastinate or delay.

They take action and win!

Limit 25 registrations with this coupon

Click the link and scroll all the way to the bottom of the page

Offer ends at 8:00 pm EST  Monday night November 26, 2018

general warm up (10 minutes)

sandbag shouldering x 10/10 reps

sandbag Zercher squats x 15 reps

2 hand Adex club swings x 40 reps

specific warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 3-3-3-3-3-3-3 reps

conditioning/accessory work (3 rounds)

Pendlay rows x 10 reps

dumbbell French press x 10 reps

EZ bar curls x 10 reps

general warm up (10 minutes)

resistance band pull a parts x 100 reps

mountain climbers x 100 reps

Adex mace grave diggers x 15/15 reps

specific warm up (5 minutes)

cavestrong medley set up and light practice

strength (3 rounds)

one round of cavestrong medley=overhead log lift x 5 reps + weighted dips x 5 reps + tire flip x 5 reps + bear hug keg squats x 5 reps

conditioning/accessory work (2 rounds)

heavy Adex club 2 hand front cleans x 7 reps

neutral grip recline bar rows x 7 reps

weighted sit ups x 7 reps