Archive for the ‘semi private training’ 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)

recline bar rows x 15 reps

Power Wheel hand walks x 100 feet

flutter kicks x 100 reps

jumping jacks x 40 reps

sandbag good mornings x 15 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

heavy close grip grappler rows x 4 reps x 6 sets

conditioning/accessory work (3 rounds)

pause bat wing rows x 10 reps

Sanddune push ups x 15 reps

general warm up (15 minutes)

rotation push ups x 20 reps

dumbbell deadlifts x 15 reps

windshield wiper squats x 20 reps

Sanddune power steps x 50 reps

specific warm up (5 minutes)

hand-over-hand sled pulls set up and light practice

strength (4 rounds)

hand-over-hand sled pulls x 100 feet

conditioning/accessory work (2 rounds)

dumbbell bench press x 10 reps

hollow rocks x 15 reps