This gal trains consistently three days a week. She has done that for about 5 years now.
she has gotten great results this week even though she hasn’t done the exercises she is being tested on since the virus shutdown began back in March.
Learn how Mace Fit® training works at macefit.com
general warm up (15 minutes)
clock push ups x once around the clock
resistance band pause face pulls x 15 reps
kettlebell figure 8’s to hold x 30 reps
chimp walks x 100 feet
specific warm up (5 minutes)
sled push set up and light practice
strength (no time limit)
sled push x 50 feet x max. weight
conditioning/accessory work (2 rounds)
dumbbell rows x 8/8 reps
double dumbbell curls x 12 reps
weighted sit ups x 10 reps
The sacrifices of our Veterans and those serving now should be remembered every day.
Memorial day is not about big car sales, huge discounts on junk online, or just sitting on your butt slamming beers all day.
I am determined to help America stay strong by helping its citizens get and stay strong.
We will be training hard on Memorial Day!
What’s that supposed to mean?
Good question!
Could this be you?
The adjective crotchety describes someone who’s difficult, irritable, and ornery. If you’re crotchety, you complain and argue and are more or less miserable to be around.”
–Vocabulary.com
Sounds like someone who’s been in quarantine for a couple of months.
Maybe you need a good dose of endorphins or a swift kick in the butt.
You’ll probably get the second “option” if you keep annoying people long enough.
I think you need to read my book and go workout ASAP!
The people around you might even buy it for you so you’ll settle down and quit being a jerk.
As always, I am glad to help. so, go take action now and get this book before someone punches you.
general warm up (15 minutes)
rotation push ups x 18 reps
resistance band baseball swings x 20/20 reps
sit ups x 20 reps
Sanddune jumps x 12 reps
specific warm up (5 minutes)
dips set up and light practice
strength (10 minutes)
dips x max reps x 10 minutes
conditioning/accesory work (2 rounds)
dumbbell pull overs x 10 reps
recline rope climbs x 4 reps
general warm up (15 minutes)
rear bear crawls x 100 feet
tin mans x 100 feet
alternating sandbag shouldering x 20 reps
Sanddune squats x 15 reps
specific warm up (5 minutes)
back squat set up and light practice
strength (not timed)
back squats x 3RM
conditioning/accesssory work (2 rounds)
kettlebell goblet squats x 15 reps
weighted step ups x 20 reps
Starting today we are going to have a challenge to see who can improve the most betwen now and our next Quarterly Strength & Work Capacity Tests (July 1-15).
The entry fee is $50 and the winner gets it all.
The winner wil be determined by total pounds lifted divided by their bodyweight.
Example: 2700 total lb lifted/145 lb bodyweight = 18.62
Example: 4200 total lb lifted/225 lb bodyweight = 18.66
Example: 5300 total lb lifted/250 lb bodyweight = 21.20
Example: 4800 total lb lifted/275 lb bodyweight = 17.45
COVID-19 COMEBACK CHALLENGE ENTRY FEE
WINNER TAKES ALL!
$50.00
The biggest change are on Tuesday and Thursday
general warm up (15 minutes)
weight plate orbits x 20 reps
rotation push ups x 20 reps
kettlebell figure 8’s to hold x
resistance band archer pulls x 20/20 reps
specific warm up (5 minutes)
strict pull ups practice
strength (10 minutes)
strict pull ups x max reps in 10 minutes
conditioning/accessory work (2 rounds)
Grinder Kord flys x 10 reps
Grinder Kord reverse flys x 10 reps
wrist roller x 10 reps
The Cave 