Training manuals – Page 14

general warmup (15 minutes) star complex x 3 specific warmup (5 minutes) double Arc (short mace) horizontal press set up and light practice strength (20 minutes) […]

September 11, 2025

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Mace Fit Training #1,046

general warmup (15 minutes) steel club archer pulls x 15/15 reps 2 hand wood choppers x 18/18 reps alternating 1 hand snatches x 20 reps BTN […]

September 11, 2025

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grip it & rip it gone bad

I love to train outdoors. One day I had trained at a local park in the peak heat of the day. In southwest Florida, that means […]

September 10, 2025

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3 of my favorite warmup exercises

If your too busy to warmup, you’re too busy to train. Let’s look at a few very effective Mace Fit exercises for general warmup. None of […]

September 9, 2025

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Mace Fit Training #1,044

general warmup (15 minutes) 2 hand side swings x 40 reps 2 hand front swings x 40 reps 1/2 kneeling wide stance 1 hand snatches x […]

September 7, 2025

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Mace Fit Training #1,043

general warmup (15 minutes) crossbody swings x 15/15 reps horizontal mace strikes x 12/12 reps BTN stretch x 60 seconds x 1/1/1/1 2 hand pause squat […]

September 4, 2025

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Mace Fit Training #1,042

general warmup (15 minutes) windshield wiper squats x 24 reps alternating 1 hand snatches x 24 reps 2 hand side swings x 36 reps kneeling 1 […]

September 3, 2025

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Mace Fit Training #1,041

general warmup (15 minutes) mace paddling x 25/25 rep Donnie G’s x 20/20 reps barbarian 1/2 knee walkups x 15 reps specific warmup (5 minutes) grave […]