Archive for the ‘powerlifting’ Category

make-up tests

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**

 

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.

 

make-up tests

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**

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general warm up (10 minutes)

Sanddune push ups x 20 reps

Sanddune squats x 20 reps

resistance band pull a parts x 100 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes )

deadlifts 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)

1 hand famers walks x 100 feet

weighted sit ups x 10 reps

 

general warm up (10 minutes)

side shuffles x 200 feet

inch worms x 50 feet

Adex mace barbarian squats  x 15 reps

resistance band Sumo deadlifts x 20 reps

specific warm up (5 minutes)

Sumo deadlifts set up and light practice

strength (20 minutes )

Sumo deadlifts x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (3 rounds)

weighted sit ups x 10 reps

sandbag BTN good mornings x 10 reps

 

We are kicking off next month with our infamous quarterly strength & work capacity tests–

  • five barbell tests
  • two bodyweight tests
  • two macefit.com tests

Next we will have our monthly men’s strength club, “Iron Brotherhood”–

  • lift big
  • eat big
  • hang out with your brothers

Plus, our first macefit.com instructor certification will be held–

  • for coaches/trainers who want to lead the pack, not follow the herd
  • be well-positioned for the next wave of fitness training macefita1