general warm up (10 minutes)
double club side swings x 30 reps
dumbbell hang power snatches x 10/10 reps
Power Wheel roll outs x 10 reps
alternating kettlebell swings x 30 reps
specific warm up (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 10/10 reps x 3 sets
conditioning/accessory work (2 rounds)
resistance band wood choppers x 10/10 reps
resistance band paddling x 20/20 reps
Great questions! I just posted the answers to these questions on Mace Fit®
Take action and check it out now!
March 9-10
Mace Fit® Instructor Certification
Casselberry, Florida
April 27-28
MaceFest TM
Sarasota, Florida
Note: Registration fees increase on Feb. 1, so take action and register today!
We developed this course to help people get started training with maces and clubs.
It will give enough basics to get started safely in this very rewarding method of training.
For those who want to become certified, this course is a pre-requisite** for the
Mace Fit® Instructor Certification Course.
Right now, it is on sale for only $20
**There are 2 exceptions here, one is if you are already certified in another mace or club system or you have been invited personally by the Mace Fit® Coordinator.
General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**
Psyched about the super sale for our online
Mace Fit Instructor Certification
Right after midnight the Cyber Monday super deal will be unleashed!
Action-takers will be grabbing this up fast, so be one of them!
We are blessed to have launched our new online Mace Fit courses!
Take your fitness to a whole new level with steel mace and club training!
