Archive for the ‘master athletes’ Category

general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

kettlebell goblet squats x 15 reps

2 hand side swings x 25 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

tri-set tricep complex x 4

Power Wheel roll outs x 10 reps

EZ bar curls x 8 reps

 

General warm up (10 minutes)

Battling Ropes double waves x 50 reps

Battling Ropes sidewinders x 50 reps

jumping jacks x 30 reps

Specific warm up (5 minutes)

grappler twists set up and light practice

Strength (20 minutes)

grappler twists x 20-16-12-8 reps

Conditioning/accessory work (2 rounds)

Adex mace grave diggers x 15/15 reps

Adex club long cycle lunges x 20 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.

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