Archive for the ‘master athletes’ Category

Rik Brown is my mentor and is a  member of the leadership team of macefit.com

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

kettlebell suitcase swings x 30 reps

resistance band pull aparts x 100 reps

specific warm up (10 minutes)

Pendlay rows set up and light reps

strength (20 minutes)

Pendlay rows x 8/8/8/8 reps

conditioning/accessory work (1 round)

close grip floor press x 8/6/4 reps

dumbbell pull overs x 8/6/4 reps

Grinder Kord reverse flys x 16/12/8 reps

 

 

 

 

 

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