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
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
We will find out this week as we transition from pure Mace Fit® to
our full training program of barbells, dumbbells, sandbags, odd object lifts & carries, sled work, bodyweight and more.
I will be carefully observing and recording the results.
This is Cave science in action!
general warm up (15 minutes)
resistance band vertical pull a parts x 50 reps
tin mans x 100 feet
broad jumps x 100 feet
barbarian split squats x 12/12 reps
Burgener drills
specific warm up (5 minutes)
snatch set up and light practice
strength (20 minutes)
snatch x 3 reps x 8 sets
conditioning/accessory work (2 rounds)
snatch grip deadlift x 5 reps
snatch grip rows x 10 reps
snatch grip push press x 10 reps
general warm up (15 minutes)
rotation push ups x 25 reps
strict pull ups x 10 reps
Zercher sandbag cleans x 10 reps
rear bear crawls x 100 feet
sit ups x 25 reps
specific warm up (5 minutes)
grappler rows/Z press set up and light practice
strength (4 supersets)
one superset = grappler rows x 7 reps + Z press x 7 reps
conditioning/accessory work (2 rounds)
lateral barbarian lunges x 8/8 reps
standing 1 hand Russian flys x 4/4 reps
