Warm up with Indian clubs and / or light kettlebell work, then:- 60/30 Kettlebell Long Cycle (clean & jerk) – work for 60 secs, rest for 30 secs for 10 to 12 working sets. Change arms each working set – advanced use double kettlebells. Then:-...
Dynamic med ball warm up: 10 x Russian twists, 5 x slams, 10 x squat to press – repeat for 3 rounds, then:- “60:30 Strength Endurance” Work for 60 secs, rest for 30 secs for four rounds, resting 2 minutes between rounds:- Sledgehammer or mace ball...
warm up with cleans and presses using a light kettlebell, then:- 30/30 – work for 30 secs, rest for 30 secs for 20 minutes:- Kettlebell single arm long cycle (clean & jerk) = change arm each working set. Goal: Aim for 6 or 7 reps per working set, with...
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...
