Archive for the ‘small group workouts’ Category

general warm up (10 minutes)

resistance band vertical pull a parts x 100 reps

resistance band pause face pulls x 20 reps

Adex club front cleans x 20 reps

Adex mace barbarian walking lunges x 100 feet

specific warm up (5 minutes)

Burgener drills

dip snatch set up and light reps

strength (10 minutes)

dip snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

clamp curls x 10 reps

straight arm push downs x 10 reps

 

Sept. 11–I will be getting the Cave prepared to resume training

There are no classes or open gym, but if you come by while I am there this afternoon you can train on your own. I will answer whatever training questions you.

Sept. 12–14–regular training schedule

Sept. 15 and 18–closed for a mini vacation

SteelClub_MaceTrainingFinal

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club lateral pull overs x 10/10 reps

Adex mace “10-to-2” x 20 competition reps

rear walking lunges x 100 feet

elevated pike push ups x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (1 round)

seated EZ bar curls x 10/8/6 reps

weight stack push downs x 10/8/6 reps

wrist roller x 5/4/3

 

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

dumbbell hang power snatches x 10/10 reps

Adex mace 360’s x 30 reps

specific warm up (5 minutes)

strict pull ups/dips supersets set up and practice

strength (5 supersets)

one superset = strict pull ups x 5 reps + dips x 5 reps

conditioning/accessory work (1 round)

Adex club long cycle swipes x 40 reps

windshield wipers x 20 reps

front planks x max. hold time

 

 

 

 

general warm up (10 minutes)

resistance band slow pull a parts x 50 reps

Adex club outside mills x 20/20 reps

Barbarian split squats x 10/10 reps

push ups x 25 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (1 round)

chain curls x 10/8/6 reps

weight stack push downs x 10/8/6 reps

 

 

“HARD LABOR” DAY  is our annual celebration of

the blessing of hard physical work

general warm up (10 minutes)

Adex club inside mills x 20/20 reps

Adex club  pull overs x 20 reps

clamp curls x 15 reps (learned from Jedd Johnson)

Adex mace barbarian squats x 20 reps

specific warm up (5 minutes)

keg/stone/sandbag carry set up and light practice

strength (20 minutes)

keg/stone/sandbag carry  x 100 feet x 1/1/1/1/1 Note:  Use at least 100 lb

conditioning/accessory work (3 rounds)

straight arm push downs (with 5 second negatives) x 15 reps

heavy Adex club front cleans x 15 reps

 

general warm up (10  minutes)

Americanas x 50 reps

Adex mace grave diggers x 15/15 reps

Zercher sand bag cleans x 10 reps

strict pull ups x 10 reps

specific warm up (5 minutes)

lateral keg loading/sandbag shouldering set up and light reps

strength (3 rounds)

lateral keg loading x 10/10 reps followed immediately by

sandbag shouldering x 10/10 reps

conditioning/accessory work (3 rounds)

clamp curls x 15 reps

tricep push downs x 10 reps