September 26, 2021

Mace Fit® training #494

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 […]
September 25, 2021

Don’t neglect your accessory work

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

Training before work or after work, it dosn’t matter. Just get it done!

View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
September 24, 2021

Mace Fit® training #493

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 […]
August 17, 2021

Mace Fit® training #477

general warmup (15 minutes) barbarian walking lunges x 100 feet 1/2 kneeling double club flys x 15 reps alternating 2 hand side cleans x 20 reps […]
August 8, 2021

Mace Fit® training #474

general warmup (15 minutes) arc figure 8’s to hold x 30 reps mace front swings x 15/15 reps mace front swing & catch x 15/15 reps […]
July 23, 2021

Mace Fit® training #467

general warmup (15 minutes) alternating front swings x 40 reps drumming x 40 reps double club knee walkups x 15 reps walking double club front swings […]
June 17, 2021

Just being good in the gym doesn’t mean you know how to coach

The importance of knowing how to coach cannot be over emphasized. Knowing how to interact with each person as an individual is vital. Drawing out the […]
May 24, 2021

Mace Fit® training #441

general warmup (15 minutes) Americanas x 40 reps long cycles x 30 reps barbarian knee walkups  x 20 reps double club snatches x 12 reps specific […]
May 5, 2021

Mace Fit® training #436

general warmup (15 minutes) double side cleans x 30 reps double club front cleans x 30 reps double club snatches x 15 reps barbarian rear walking […]
May 2, 2021

Mace Fit® training #435

general warmup (15 minutes) barbarian knee walkups x 20 reps Turkish getups x 4/4 reps double Arc standing chest press x 7 reps inside outside mills […]
March 31, 2021

Mace Fit® training of the day (TOD) #421

general warmup (15 minutes) barbarian rear walking lunges x 100 feet 2 hand side swings x 40 reps 1/2 kneeling 2 hand halos x 15/15 reps […]