September 22, 2026
general warmup (15 minutes) 2 hand walking front swings x 50 feet 2 hand side swings x 30 reps 1/2 kneeling 1 hand snatches x 8/8 […]
September 20, 2026
general warmup (15 minutes) steel club archer pulls 12/12 reps BTN stretch x 60 seconds x 1/1/1/1 2 hand helicopters x 15/15 reps barbarian rotation lunges […]
September 19, 2026
Willie “gets it” about Mace and club training. He knows what boxer’s need to stay in top shape. Huge congrats, Coach Willie!
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October 1, 2021
general warmup (15 minutes) shielded front pull overs x 21 reps double club lateral press side raises x 10 reps 2 hand side cleans x 20 […]
September 25, 2021
Part 4 of the Mace Fit® training template is conditioning/accesory work. These exercises are very iomportant. Don’t skip them. They will enhance your overall strength and […]
September 24, 2021
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
September 24, 2021
general warmup (15 minutes) inside mills x 20/20 reps crucifix knee walkups x 15 reps 2 hand squat cleans x 15 reps BTN stretch x 90 […]
September 16, 2021
Seth aka Ichiban has made remarkable progress here at Mace Fit® H.Q. Once he committed to consistent training, eating lots of quality food, and getting enough […]
September 9, 2021
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
September 8, 2021
general warmup (15 minutes) inside mills x 20/20 reps outside mills x 20/20 reps barbarian pull overs x 20 reps BTN stretch x 45 seconds x […]
September 5, 2021
general warmup (15 minutes) double club pause front cleans x 15 reps 2 hand pause side cleans x 20 reps inside helicopters x 10/10 reps outside […]
September 1, 2021
general warmup (15 minutes) 2 hand front swings x 35 reps inside outside mills x 20 reps shielded front pull overs x 24 reps Russian plank […]