Dynamic bodyweight warm-up: 10 x hip heists, 1o x bodyweight squats, 10 x push-ups for 3 rounds, then:- 5 rounds, resting 60 secs between rounds and 30 secs between exercises:- Sprawl to sandbag zercher clean – 5- 6 reps Handstand wall walk-ups – 3 reps...
Warm up with joint mobilisation and /or Indian Clubs, then:- Complete 15/25/35/25/15 reps of the following, keep rests minimal:- Kettlebell double cleans or heavy swings Powerwheel roll outs Sprawls Alternating lunges Jungle Gym / rings body row Finisher: 30 x...
Warm up with joint mobility and Indian Clubs, then:- Allow for recovery between sets:- 100 x alternating kettlebell swings with no or little rest 4 mintes kettlebell clean and press – 1 min per arm @ min of 8 rpm 60 x kettlebell snatches – 30 left, 30...
Warm up with light kettlebell swings and cleans, then:- Kettlebell Snatch (6 x 5) x 3 – perform 3 rounds of 3 sets of 5 reps per arm, resting 30 -60 secs between rounds. So that’s 30 reps per round. Be fluid and athletic, working on perfect form Then:- 4...
Warm-up with Indian Clubs and Chinese T Cups, then:- Kettlebell single arm long cycle (clean & jerk) – 90 secs to 2 mins per arm for 3 rounds Rest 2 mins Kettlebell single arm snatch – 90 secs to 2 mins per arm for 3 rounds Rest mins Kettlebell...
Dynamic med ball warm up: 10 x slams, 10 x Russian twists, 10 x wood-chops for 3 rounds, then:- “Sandbag 300” From an idea my Matthew Palfrey 100 x Sandbag bear hug squats 100 x Sandbag jerks 100 x Sandbag zercher cleans Complete in any order, in any...
