August 17, 2025
When I met Ali, he was still an active-duty Marine. That’s when he earned his Mace Fit Level 1 Coach Certification. Well, he retired a short […]
August 15, 2025
Just across the river from New York you will find one of the most accomplished lady coaches I know of. Valerie Pawlowski trains people in her […]
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October 8, 2021
general warmup (15 minutes) standing 1 hand Russian flys x 5/5 reps BTN stretch x 60 seconds x 1/1 2 hand mills x 30 reps dead […]
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 […]
September 25, 2021
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
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
September 24, 2021
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 […]