Archive for the ‘motivation’ Category

general warm up (15 minutes)

Sandbag shouldering x 10/10 reps

Bulgarian bag x 15/15 reps

Zercher sandbag squats x 20 reps

specific warm up (5 minutes)

deadlifts set up and light practice

Strength (not timed)

deadlifts x 3 RM

NOTE:  NO CONDITIONING/ACCESSORY WORK TODAY

 

This gal trains consistently three days a week. She has done that for about 5 years now.
she has gotten great results this week even though she hasn’t done the exercises she is being tested on since the virus shutdown began back in March.

Learn how Mace Fit® training works at macefit.com

 

downloadUSS Arizona

general warm up (15 minutes)

clock push ups x once around the clock

resistance band pause face pulls x 15 reps

kettlebell figure 8’s to hold x 30 reps

chimp walks x 100 feet

specific warm up (5 minutes)

sled push set up and light practice

strength (no time limit)

sled push x 50 feet x max. weight

conditioning/accessory work (2 rounds)

dumbbell rows x 8/8 reps

double dumbbell curls x 12 reps

weighted sit ups x 10 reps

 

general warm up (15 minutes)

rear bear crawls x 100 feet

tin mans x 100 feet

alternating sandbag shouldering x 20 reps

Sanddune squats x 15 reps

specific warm up (5 minutes)

back squat set up and light practice

strength (not timed)

back squats x 3RM

conditioning/accesssory work (2 rounds)

kettlebell goblet squats x 15 reps

weighted step ups x 20 reps

general warm up (15 minutes)

weight plate orbits x 20 reps

rotation push ups x 20 reps

kettlebell figure 8’s to hold  x

resistance band archer pulls x 20/20 reps

specific warm  up (5 minutes)

strict pull ups practice

strength (10 minutes)

strict pull ups x max reps in 10 minutes

conditioning/accessory work (2 rounds)

Grinder Kord flys x 10 reps

Grinder Kord reverse flys x 10 reps

wrist roller x 10 reps

 

 

general warm up (15 minutes)

resistance band pull a parts x 50 reps

resistance band “palms up” pull a parts x 30 reps

dumbbell hang power snatch x 10/10 reps

Power Wheel rollouts x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3M

conditioning/accessory work (2 rounds)

dumbbell bench press x 8 reps

Strict dumbbell rows x 8/8 reps

Sanddune push ups x 12 reps

We will find out this week as we transition  from pure Mace Fit® to 

our full training program of barbells, dumbbells, sandbags, odd object lifts & carries, sled work, bodyweight and more.

I will be carefully observing and recording the results.

This is Cave science in action!