June 26, 2022

Mace Fit training #603

general warmup (15 minutes) 1 hand front swings x 30/30 reps 2 hand side swings x 40 reps 1 hand long cycles x 20/20 reps windshield […]
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 […]
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 […]
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 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 […]
July 25, 2021

Mace Fit training #468

general warmup (15 minutes) 2 hand side swings x 40 reps Americanas x 30 reps arc figure 8′ to hold x 40 reps 1/2 kneeling wide […]
June 16, 2021

Mace Fit training #452

general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps 1 hand Americanas x 20/20 reps BTN stretch x 90 seconds x […]
May 28, 2021

Mace Fit training #444

general warmup (15 minutes) drumming x 50 reps long cycle rear lunges x 20 reps Sanddune barbarian squats x 15 reps 2 hand standing figure 8’s […]
May 12, 2021

Mace Fit training #439

general warmup (15 minutes) standing 2 hand figure 8’s x 30 reps double Arc chest press x 10 reps walking front raise lunges x 100 feet […]
May 2, 2021

Mace Fit training #435

general warmup (15 minutes) barbarian knee walkups x 20 reps Turkish getups x 4/4 reps double Arc standing chest press x 7 reps inside outside mills […]