January 8, 2026
general warmup (15 minutes) double club clean & lateral press x 10 reps long cycle front lunges x 20 reps crucifix squats x 15 reps Donnie […]
January 6, 2026
general warmup (15 minutes) figure 8’s to hold x 20 reps barbarian pullovers x 20 reps BTN stretch x 60 seconds x 1/1 seated Ahrens press […]
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September 3, 2021
general warmup (15 minutes) 1 hand long cycles x 20/20 reps barbarian knee walkups x 20 reps dead-stop side swings x 10/10 reps BTN stretch x […]
August 22, 2021
general warmup (15 minutes) walking double club front swings x 100 feet windshield wiper squats x 20 reps Americanas x 40 rep BTN stretch x 60 […]
August 5, 2021
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
August 1, 2021
general warmup (15 minutes) 2 hand front swings x 40 reps 1 hand Americanas x 20/20 reps BTN stretch x 60 seconds x 1/1/1/1 parry cast […]
July 30, 2021
general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps barbarian knee walkups x 20 reps 1/2 kneeling alternating flys x 20 […]
July 23, 2021
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 […]
July 19, 2021
general warmup (15 minutes) windshield wiper squats x 15 reps cross body swings x 12/12 reps uppercut front lunges x 10/10 reps mace launch x 20 […]
June 27, 2021
general warmup (15 minutes) barbarian walking lunges x 50 feet barbarian rear walking lunges x 50 feet BTN stretch x 90 seconds x 1/1 uppercut front […]
June 23, 2021
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 […]