Archive for the ‘strong women’ Category

We were blessed to have an incredible first day at the macefit.com certification!

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general warm up (10 minutes)

weight plate orbits x 20 reps

resistance band pull a parts x 100 reps

Adex club pull overs x 20 reps

Zercher sandbag squats x 20 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 2/2/2/2/2/2 reps

conditioning/accessory work (3 rounds)

1 round = Sanddune sprint x 10 seconds + Sanddune push ups x 10 reps x 3

 

 

 

Someone asked me today what I learned from the Tampa Bay Strongman Classic this weekend.

Simple, it takes guts!

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You see it wasn’t about learning a better technique or strategy.

It was about how the competitors reacted when they missed a heavy lift or fell down while giving their utmost.

They immediately got back up and attacked the task again.

No moaning or excuse-making or even seeing if they were hurt or not.

They just shook it off, grabbed it and charged full speed ahead again!

 

general warm up (10 minutes)

push ups x 25 reps

resistance band archer pulls x 25/25 reps

rear bear crawls x 100 feet

Adex mace split squats x 10/10 reps

Adex club barbarian pull overs x 25 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley >>>one round = farmers walk x 100 feet + double chain press x 10 reps + sandbag shouldering x 10 reps

conditioning/accessory work (2 rounds )

heavy Adex club front cleans x 5 reps

dumbbell rows x 5/5 reps

weighted sit ups x 10 reps

 

 

 

Lots of heart and determination was shown by the gals today at this excellent event!

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general warm up (10 minutes)

rotation push ups x 20 reps

Adex club 2 hand mills x 15/15 reps

Zercher sandbag cleans x 10 reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

weighted dips set up and light reps

strength (20 minutes)

weighted dips x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

barbell floor press x 10 reps

general warm up (10 minutes)

kettlebell swings x 30 reps

Adex club pull overs x 30 reps

Zercher sandbag squats x 10 reps

Strongman log cleans x 10 reps

specific warm up (5 minutes)

triple tire flip and rear drag** set up and light practice

strength (20 minutes)

triple tire flip and rear drag** x 1/1/1/1

**drag tire backwards to your starting point

conditioning/accessory work (2 rounds)

lateral sledge hammer strikes x 10/10 reps

tire pummeling x 10 reps