May 23, 2022

Mace Fit training #590

general warmup (15 minutes) double club front swings x 40 reps double club side cleans x 30 reps BTN stretch x 60 seconds x 1/1 2 […]
May 20, 2022

Mace Fit training #589

general warmup (15 minutes) alternating front swings x 50 reps 2 hand side swings x 40 reps 2 hand squat cleans x 20 reps specific warmup […]
May 18, 2022

Mace Fit training #588

general warmup (15 minutes) 2 hand walking front swings x 100 feet barbarian knee walkups x 20 reps inside mills x 15/15 reps outside mills x […]
October 20, 2020

SLOW MOTION LOOK AT SLIDER SQUATS

Several years ago when I was in Rik Brown’s online mace course, he recommended that sliders be done every 10 days. Since he is the global […]
October 19, 2020

Mace Fit® training #360

general warm up (15 minutes) 1 hand pause front cleans x 10/10 reps double club lateral press & side raise x 10 reps barbarian pullovers x […]
October 14, 2020

Mace Fit training #359

general warm up (15 minutes) 1/2 kneeling drumming x 30 reps seated double club front pullovers x 15 reps lateral lunge 360’s x 20 reps specific […]
October 12, 2020

Mace Fit training #358

general warm up (15 minutes) 1 hand Americanas x 30/30 reps Gama casts x 15/15 reps barbarian pullovers x 25  reps 1/2 kneeling lateral pullovers x […]
October 9, 2020

Mace Fit training #357

general warm up (15 minutes) kneeling double club chest press x 15 reps seated double club front pull overs x 15 reps 1/2 kneeling Ahrens press […]
October 8, 2020

COULD YOU DEFEND YOURSELF WITH A MACE?

View this post on Instagram REMEMBER THE MACE IS A WEAPON AND A TOOL. NOT JUST A PIECE OF TRAINING EQUIPMENT . USE IT WITH SPECIFIC […]
October 7, 2020

Mace Fit training #356

general warm up (15 minutes) crossbody swings x 10/10 reps battering rams x 15/15 rep barbarian rear walking lunges x 100 feet Arc figure 8’s to […]
October 6, 2020

THE PR’S KEEP ROLLING IN–GREAT CARRY-OVER TO BARBELL LIFTS

There is no guess work with what we do at the Cave. I pray for wisdom  every day when writing our training programs and coaching our […]
October 4, 2020

Mace Fit training #355

general warm up (15 minutes) 2 hand standing figure 8’s x 20 reps double club lateral press side raises x 10 reps barbarian split squats x […]