Archive for the ‘short maces’ Category

Effective November 15, 2017 we will have early classes on Wed. & Fri. mornings 6:30-7:00am

2017-11-09 07.11.32

 

general warm up (10 minutes)

Sanddune hand walks x 50 reps (on fists)

Zercher sandbag cleans x 10 reps

Adex club halos x 15/15 reps

Adex arc (short mace) kneeling 360’s x 30 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted step ups x 20 reps

weighted calf raises x 20 reps

 

 

 

general warm up (10 minutes)

Sanddune fingertip hand walks x 50 reps

Adex club diagonal pull overs x 10/10 reps

Adex arc 360’s x 40 reps

tin mans x 100 feet

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

strict barbell press set up and light reps

strength (20 minutes)

strict barbell press x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

neutral grip recline rows x 10 reps

diamond push ups x 10 reps

Get yours at a discount by using the code fd-1 at http://adexclub.com/