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 […]
September 16, 2021

from a 140lb weakling to a 170lb beast

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 5, 2021

Mace Fit®-Hard Labor Day- training #485

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 […]
June 23, 2021

Mace Fit® training #455

general warmup (15 minutes) drumming x 50 reps alternating front swings 50 reps 2 hand side cleans x 30 reps 1/2 kneeling wide stance double club […]
April 2, 2021

Mace Fit® training of the day (TOD) #422

general warmup (15 minutes) 2 hand walking front swings x 100 feet barbarian split squats x 10/10 reps double club lateral press & side raise x […]
March 24, 2021

Mace Fit® training of the day (TOD) #418

general warmup (15 minutes) alternating front swings x 40 reps double club side cleans x 30 reps double club standing chest press x 15 reps offset […]
March 15, 2021

Mace Fit® training of the day (TOD) #414

general warmup (15 minutes) uppercut front lunges x 15/15 reps wide kneeling 1 hand front pullovers x 12/12 reps double club snatches x 10 reps 2 […]
March 14, 2021

My friend is stuck at novice level, how can I help him?

It’s great to hangout with you today, but this is not about you. It’s about your buddy who got started with the basics of steel mace […]
March 12, 2021

Mace Fit® training of the day (TOD) #413

general warmup (15 minutes) 2 hand front swings x 30 reps 2 hand side cleans x 30 reps double club knee walkups x 15 reps barbarian […]