Archive for the ‘#program design’ Category

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 macefit.com classes will still be held at the regular times

These classes are too important to put on hold for two weeks while we run the other tests!

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

 

 

general warm up (10 minutes)

Americanas x 50 reps

Adex club 1 hand halos x 20/20 reps

strict weight plate front raises x 15 reps

tin mans x 100 feet

Adex mace barbarian split squats x 15/15 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes )

bench press 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)

dumbbell bench press x 15 reps

EZ bar curls x 15 reps

 

In the world of fitness, fads come and go, but the basic fundamentals of training don’t.

Educating yourself to know the difference is essential.

Fads often show up around New Years and just before summer begins.

Many people suddenly panic when they see what bad shape they are in. They feel lousy and look lousy too. That’s when the fitness scams, like wacko diets and ridiculous exercises, make their money.

Scams are an “easy sell” to desperate, weak overweight people.

On the other hand, those that have done their “homework” will not be fooled.

Solid training concepts have stood the test of time.

The equipment required  for these training methods is usually very basic.

Nothing sexy or flashy, just results.

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I have affiliated with Dragon Door to bring some the books that have impacted  my training a lot that are are now on sale, click here

Use the code MM2018 at checkout to save 30%

general warm up (10 minutes)

resistance band pull a parts x 100 reps

push ups x 25 reps

dislocates x 10 reps

Adex club front cleans x 20 reps

Burgener drills

specific warm up (5 minutes)

clean & jerk set up and light practice

strength (20 minutes)

clean & jerk x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

dumbbell push press x 10/10 reps

Bulgarian squats x 10/10 reps