Warm up with speed ball work and skipping, then:- Once through, keeping rests minimal:- 2 mins punch bag training 30 x sprawls 2 mins punch bag training 40 x sledgehammer tyre strikes 2 mins punch bag training 20 x sandbag zercher cleans 2 mins punch bag training 15 x...
Warm-up with Indian club swinging, then:- “Silverback” Kettlebell double clean, sandbag cleans or barbell cleans:- 15/15 – work for 15 secs, rest for 15 secs for 3 min (6 working sets) – if using double kettlebells aim for 6 or 7 reps per...
Dynamic warm up using a lighter kettlebell than normal – swings and cleans, then:- “Kettlebell 360” The goal is to not put the kettlebell down for each set, rest 2-3 min between each set:- 120 x kettlebell cleans, 60 per arm, change arms when...
Dynamic warm-up using Indian clubs and kettlebell single cleans, then:- Work for 40 secs, rest for 20 secs for 8 to 10 working sets – Kettlebell double cleans – total weight >50% body-weight. Target reps should be 8 to 10 per working set with control....
Dynamic warm-up using Indian clubs or a lighter kettlebell than normal, then:- 5 reps of each for 5 rounds, resting 60 secs between sets:- Sandbag zercher cleans – heavy bag Sandbag clean and jerk – medium / heavy bag Sandbag shouldering – heavy bag...
