June 25, 2022

steel club pause front cleans

Make sure you do an isometric hold at the top of each rep. This builds stability plus it strengthens your hands, wrists and forerams.
June 24, 2022

Mace Fit training #602

general warmup (15 minutes) Americanas x 30 reps 1/2 kneeling double club lateral pullovers x 15 reps seated double club chest press front raise x 15 […]
June 22, 2022

a Harley and an Adex steel mace go well together

Nothing quite like riding a Harley to your Mace Fit class
December 8, 2021

Mace Fit training #524

general warmup (15 minutes) 2 hand standing figure 8’s x 25 reps windshield wiper squats x 25 reps horizontal mace strikes x 12/12 reps 1/2 kneeling […]
November 17, 2021

Mace Fit training of the day #515

general warmup (15 minutes) inside mills x 15/15 reps outside  mills x 15/15 reps drumming x 30 reps standing Russian flys x 5 reps BTN stretch […]
October 31, 2021

Mace Fit training of the day #508

general warmup (15 minutes) Americanas x 40 reps double club standing chest press x 15 reps BTN stretch x 90 seconds x 1/1 1/2 kneeling 2 […]
October 26, 2021

Mace Fit training of the day #506

general warmup (15 minutes) shielded front pull overs x 21 reps double club front raise lateral lunges x 15 reps seated (on the floor) 2 hand […]
October 18, 2021

Mace Fit training of the day #502

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

doing the work after work has great benefits

View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)  
October 10, 2021

Mace Fit training #500

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

Mace Fit training #498

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 1, 2021

Mace Fit training #496

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 […]