Archive for the ‘short maces’ Category

general warm up (10 minutes)

Sanddune push ups x  20 reps

overhead weight plate carry x 100 feet

tin mans x 100 feet

leg lifts x 20 reps

specific warm up (5 minutes)

close grip floor press set up and light practice

strength (20 minutes)

close grip floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

grappler close grip rows x 12 reps

diamond push ups x 12 reps

supine Adex arc helicopters x 24 reps

 

general warm up (10 minutes)

Sanddune hand walks x 50 reps

Sanddune push ups x 20 reps

Grinder Kord recline rows x 20 reps

resistance band pull a parts x 50 reps

specific warm up (5 minutes)

board press set up and light practice

strength (3 rounds)

board press x 3 reps at each board stack height + 3 reps with no boards

conditioning/accessory work (2 rounds)

close grip floor press x 10 reps

recline bar rows x 10 reps

diamond  push ups x 10 reps

 

In January 2016 Don Giafardino came to the Cave to introduce his Adex clubs and maces for the very first time, I saw the value in his equipment right away. He came back since then for a couple of more workshops. His commitment level was and is “through the roof”! He has my complete trust.

Our entire Mace Fit program is based on the plate-loadable feature of Adex maces and clubs. They just make sense, especially for group training.

For a small gym, we have quite a bit of his equipment and have a solid following here locally for our Mace Fit classes.

Right now, Don has a big sale running on his Adex maces and clubs 

Take action and get yours during the sale! You will get great equipment at a great price!

 

general warm up (10 minutes)

resistance band pull a parts x 75 reps

Adex mace barbarian squats x 20 reps

Adex club inside mills x 15/15 reps

push ups x 25 reps

specific warmup (5 minutes)

superset practice

strength (4 supersets)

one superset = weighted dips x 7 reps + weighted pull ups x 4 reps

conditioning/accessory work (2 rounds)

Adex club Gama casts x 20 reps

hollow rocks x 15 reps

 

 

No problem!

 

We will be having an introductory macefit workshop in the next few weeks just for people who are curious about this type of training but have never done it before.

The details will be announced soon, so check back.

general warm up (10 minutes)

Sanddune power steps x 100 reps

rotation push ups x 25 reps

resistance band suitcase deadlifts x 20 reps

tuck jumps x 10 reps

specific warmup (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 5/5/5/5/5 reps

Note:  Use P.A.P right before the last set

conditioning/accessory work (2 rounds)

Adex mace barbarian split squats x 10/10 reps

Weighted sit ups x 10 reps

 

 

 

 

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell suitcase swings x 30 reps

Adex arc 2 hand mills x 20 reps

neutral grip isometric pull x max. effort x 1/1/1

specific warm up (5 minutes)

farmers walks set up and light practice

strength (20 minutes)

farmers walks x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

sandbag BTN good mornings x 15 reps

weighted side bends x 20 reps