general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
recline bar rows x 15 reps
Adex arc 2 hand side cleans x 20 reps
Adex arc 360’s x 30 reps
specific warm up (5 minutes)
lateral sled pulls set up & light practice
strength (20 minutes)
lateral sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
side planks x max hold time on each side
Bulgarian split squats x 10/10 reps
weighted side bends x 30 reps
general warm up (10 minutes)
walking barbarian lunges x 100 feet
bear hug keg squats x 10 reps
resistance band baseball swings x 20/20 reps
specific warm up (5 minutes)
rear sled pulls set up & light practice
strength (20 minutes)
rear sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
sandbag BTN good mornings x 20 reps
kettlebell helicopters x 20 reps
general warm up (10 minutes)
resistance band diagonal pull a parts x 50 reps
rear bear crawls x 100 feet
hanging knee raises x 15 reps
Adex arc 2 hand mills x 30 reps
specific warm up (5 minutes)
sled push set up and short practice carries
strength (20 minutes)
sled push x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
double dumbbell rows x 10 reps
dumbbell pull overs x 10 reps
Our athletes use steel clubs and maces just about every day. Our program uses both.
Sometimes in our macefit.com classes and other times as a warm up for barbell training like you see here.
Don’t limit your thinking! Adding macefit.com to your existing training program can improve your performance overall.
make-up tests
General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**
make-up test
General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**
make-up tests
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
