May 28, 2026
general warmup (15 minutes) star complex x 2 supine helicopters x 15/15 reps specific warmup (5 minutes) Barbarian isometric horse stance, Russian front raises, barbarian isometric […]
May 26, 2026
general warmup (15 minutes) drumming knee walkups x 20 reps 1 hand standing figure 8’s x 15/15 reps 2 hand pause slashes (short mace) x 12/12 […]
May 24, 2026
general warmup (15 minutes) figure 8’s to hold x 30 reps standing figure 8’s x 30 reps BTN stretch x 60 seconds x 1/1 alternating 1 […]
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October 18, 2021
On Monday of last week I posted the 500th Mace Fit® training of the day. So that’s not a big deal to someone who doesn’t understand […]
October 18, 2021
general warmup (15 minutes) 2 hand walking front swings x 150 feet Arc figure 8’s to hold x 30 reps windshield wiper split squats x 20 […]
October 15, 2021
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
October 10, 2021
general warmup (15 minutes) front pullover walking lunges x 100 feet double club pause side cleans x 20 reps Russian front raises x 10 reps crucifix […]
October 6, 2021
general warmup (15 minutes) double club walking horse stance* x 100 feet *Note: This position is higher than the isometric horse stance 2 hand side swings […]
October 3, 2021
general warmup (15 minutes) 2 hand pause front cleans x 30 reps cross body swings x 12/12 reps parry casts x 10/10 reps crucifix walk x […]
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 29, 2021
general warmup (15 minutes) barbarian rear walking lunges x 50 feet barbarian walking lunges x 50 feet BTN stretch x 60 seconds x 1/1/1/1 double club […]
September 26, 2021
general warmup (15 minutes) star complex x 1 uppercut front lunges x 12/12 reps tappers x 8/8 reps Russian plank flys x 3/3 reps specific warmup […]