Posts Tagged ‘mace workouts’

grave digger squats with a 50 lb Adex mace

our macefit.com classes will still be held at the regular times

These classes are too important to put on hold for two weeks while we run the other tests!

Just brought a Grinder Kord (suspension device)and my Adex mace today

general warm up (10 minutes)

bear crawls x 100 feet

resistance band pull a parts x 100 reps

Adex club inside mills x 15/15 reps

Adex club halos x 10/10 reps

isometric close grip pull x max effort  x 1/1/1

specific warm up (5 minutes)

close grip Grappler rows set up and light reps

strength (20 minutes)

close grip Grappler rows x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

Grappler twists x 20 reps

heavy Adex mace grave diggers x 10/10 reps

Neuro Grip push ups x max

 

 

You will find maces in all kinds of places! This type of training is growing like wildfire all around the globe!

You can learn this too, click here for our training schedule. (classes are $15)

 

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?

At the Cave, we believe in being strong in every direction.

If training only involves linear movements, there are gaps.

Mace and club training fill in those gaps.

We still  squat, bench press, deadlift, snatch & clean on a regular basis plus do odd object training.

NO GAPS=NO WEAKNESS