Most people train only in linear movements, but life doesn’t always move in a straight line.
Being Mace Fit means you have better mobility, coordination, midline stability, rhythm, strength, and endurance in all planes of movement.
Mace Fit is a name I use to cover all our centrifugal strength training with maces or clubs. It’s just easier to remember.
Are you Mace Fit?
general warm up (10 minutes)
Adex club front swings x 40 reps
Splank (sliders) inch worms x 50 feet
rotation push ups x 20 reps
tin mans x 100 feet
specific warm up (5 minutes)
resistance band kettlebell high pulls set up and light practice
strength (20 minutes)
resistance band kettlebell high pulls x 18/15/12/9/6/3 reps
conditioning/accessory work (2 rounds)
Bulgarian split squats x 10/10 reps
kettlebell pull overs with isometric leg lift x 15 reps
Neuro-Grip push ups x max.
On January 1 ,”No Mercy Monday”, we will kick our quarterly strength & work capacity tests into high gear!
100% effort is expected of everyone (of course)
Here’s what you have to look forward to starting next week–
bench press/deadlift/back squat/push press/squat cleans
strict pull ups/dips
Adex club long cycle swipes/Adex mace “10-to-2”
Tests are individualized based on each person’s training journal
Dates will be posted later for each test
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
Enjoying the holidays is a good thing, since many get to be with their families and friends and relax together.
When holidays are over, many will realize how threw their discipline away. They ate and drank way too much and sat on their butts way too much, also. They generally feel lousy and guilty.
That in itself is bad enough, but here’s a little more perspective on it.
You didn’t die from it. In fact, it sure didn’t help your health and fitness level to improve, but it wasn’t fatal.
So if you over eat, drink too much booze, smoke, and don’t exercise regularly over the course of months and years; you will wreck your health and probably die young.
The fact is, you need to be disciplined all year long, day in and day out, to make ongoing progress.
That’s just how it is.
I always say, “You get to choose.”
Choose wisely!
general warm up (10 minutes)
rotation push ups x 20 reps
windshield wipers x 20 reps
rear bear crawls x 100 feet
flutter kicks x 100 reps
specific warm up (5 minutes)
Grinder Kord complex practice
strength (4 rounds)
Grinder Kord complex >>>
1 round = 10 reps each of flys/reverse flys/curls/tricep extension
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
L sit x max. hold time x 1/1/1
general warm up (10 minutes)
Sanddune hand walks (fingertips) x 50 reps
Sanddune power steps x 50 reps
Americanas x 50 reps
Neuro Grip push ups x 5 reps
specific warm up (5 minutes)
strict press set up and light practice
strength (20 minutes)
strict press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
recline rope climbs x 3
Sanddune push ups (on fists) x max. reps
Some of “the dedicated, coachable few”
general warm up (10 minutes)
Adex club front swings x 35 reps
kettlebell figure 8’s x 50 reps
resistance band suitcase deadlifts x 20 reps
neutral grip isometric pull x max. effort x 1/1/1
specific warm up (5 minutes)
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
3 inch steel grip ball pull ups x 10 reps
sandbag BTN good mornings x 10 reps
thick bar Pendlay rows x 10 reps
general warm up (10 minutes)
rear bear crawls x 100 feet
resistance band archer pulls x 25/25 reps
windshield wipers x 20 reps
Adex club barbarian squats x 20 reps
specific warm up (5 minutes)
back squat set up and light practice
strength (20 minutes)
back squats x 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
resistance band good mornings x 20 reps
dumbbell pull overs x 10 reps
strict pull ups x 5 reps
The Cave 