Archive for the ‘strongman’ Category

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People who want results and want to make their time at the gym count, that’s who.

Busy professionals and  business owners train here because they know they will not be wasting their time or money.

They don’t come here to socialize, they come here to work!

 

 

We are kicking off next month with our infamous quarterly strength & work capacity tests–

  • five barbell tests
  • two bodyweight tests
  • two macefit.com tests

Next we will have our monthly men’s strength club, “Iron Brotherhood”–

  • lift big
  • eat big
  • hang out with your brothers

Plus, our first macefit.com instructor certification will be held–

  • for coaches/trainers who want to lead the pack, not follow the herd
  • be well-positioned for the next wave of fitness training macefita1

 

 

general warm up (10 minutes)

sandbag shouldering x 10/10 reps

Zercher sandbag cleans x 10 reps

sledge hammer strikes x 30 reps

recline rope climb x 5

specific warm up (5 minutes)

keg carry set up and light practice

strength (20 minutes)

keg carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

Adex club 2 hand wood choppers x 10/10 reps

Woodall curls x 10/10 reps

medicine ball isometric squeeze x max effort

 

 

general warm up (10 minutes)

Sanddune power walks x 100 steps

Sanddune  push ups x 15 reps

tuck jumps x 15 reps

plyo push ups x 15 reps

specific warm up (5 minutes)

Strongman log lifts aka “ground-to-overhead” set up and light practice

strength (20 minutes)

Strongman log lifts aka “ground-to-overhead” x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds )

Adex club barbarian pull overs x 20 reps

Adex mace 360’s x 30 reps

 

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general warm up (10 minutes)

mountain climbers x 100 reps

kettlebell figure 8’s x 50 reps

Adex club 1 hand figure 8’s x 20/20 reps

overhead tire throws x 100 feet

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds)

Power Wheel roll outs x 10 reps

kneeling Adex arc (short mace) 360’s x 30 reps

Neuro Grip push ups x max number of reps