general warm up (10 minutes)
Adex club long cycle swipes x 25 reps
Sanddune split squats x 10/10 reps
resistance band pause face pulls x 20 reps
dislocates x 10 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 10 reps, followed by 4 rest pause sets**
**note–one rest pause set= max. number of reps + 20 seconds rest
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
sandbag BTN good mornings x 15 reps
Just brought a Grinder Kord (suspension device)and my Adex mace today
general warm up (10 minutes)
Sanddune push ups x 20 reps
Sanddune squats x 20 reps
resistance band pull a parts x 100 reps
windshield wipers x 20 reps
specific warm up (5 minutes)
deadlifts set up and light practice
strength (20 minutes )
deadlifts x 10 reps, followed by 4 rest pause sets**
**note–one rest pause set= max. number of reps + 20 seconds rest
conditioning/accessory work (2 rounds)
1 hand famers walks x 100 feet
weighted sit ups x 10 reps
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!
general warm up (10 minutes)
bear crawls x 100 feet
Sanddune push ups x 20 reps
Sanddune squats x 10 reps
resistance band archer pulls x 25/25 reps
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes )
push press x 10 reps, followed by 4 rest pause sets**
**note–one rest pause set= max. number of reps + 20 seconds rest
conditioning/accessory work (2 rounds)
Adex club Ahrens press x 10 reps
Iron Boot squats & alternating knee raises x 20 reps
general warm up (10 minutes)
side shuffles x 200 feet
inch worms x 50 feet
Adex mace barbarian squats x 15 reps
resistance band Sumo deadlifts x 20 reps
specific warm up (5 minutes)
Sumo deadlifts set up and light practice
strength (20 minutes )
Sumo deadlifts x 10 reps, followed by 4 rest pause sets**
**note–one rest pause set= max. number of reps + 20 seconds rest
conditioning/accessory work (3 rounds)
weighted sit ups x 10 reps
sandbag BTN good mornings x 10 reps
We are kicking off next month with our infamous quarterly strength & work capacity tests–
Next we will have our monthly men’s strength club, “Iron Brotherhood”–
Plus, our first macefit.com instructor certification will be held–
general warm up (10 minutes)
Americanas x 50 reps
Adex club 1 hand halos x 20/20 reps
strict weight plate front raises x 15 reps
tin mans x 100 feet
Adex mace barbarian split squats x 15/15 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes )
bench press x 10 reps, followed by 4 rest pause sets**
**note–one rest pause set= max. number of reps + 20 seconds rest
conditioning/accessory work (2 rounds)
dumbbell bench press x 15 reps
EZ bar curls x 15 reps
In the world of fitness, fads come and go, but the basic fundamentals of training don’t.
Educating yourself to know the difference is essential.
Fads often show up around New Years and just before summer begins.
Many people suddenly panic when they see what bad shape they are in. They feel lousy and look lousy too. That’s when the fitness scams, like wacko diets and ridiculous exercises, make their money.
Scams are an “easy sell” to desperate, weak overweight people.
On the other hand, those that have done their “homework” will not be fooled.
Solid training concepts have stood the test of time.
The equipment required for these training methods is usually very basic.
Nothing sexy or flashy, just results.
The Cave 