Posts Tagged ‘how to burn fat with sandbag training’

General warm up (10 minutes)

rotation push ups x 20 reps

dumbbell hang power snatch x 10/10 reps

sandbag shouldering x 10/10 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

Zercher sandbag cleans set up and light practice

strength (20 minutes)

Zercher sandbag cleans x 6-8-10-8-6 reps

conditioning/accessory work (2 rounds)

Jeffries dumbbell star complex x 1

isometric bear hug  keg hold x maximum time

 

 

general warm up (10 minutes)

Adex club inside mills x 20/20 reps

kettlebell figure 8’s x 50 reps

clock push ups x twice around the clock

windshield wipers x 20 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (3 rounds)

one round=Zercher cleans x 10 reps + BTN squat/push press x 10 reps

conditioning/accessory work (2 rounds)

one round = Sanddune sprint x 10 seconds + Sanddune push ups x 10  x 3

 

general warm up (10  minutes)

Americanas x 50 reps

Adex mace grave diggers x 15/15 reps

Zercher sand bag cleans x 10 reps

strict pull ups x 10 reps

specific warm up (5 minutes)

lateral keg loading/sandbag shouldering set up and light reps

strength (3 rounds)

lateral keg loading x 10/10 reps followed immediately by

sandbag shouldering x 10/10 reps

conditioning/accessory work (3 rounds)

clamp curls x 15 reps

tricep push downs x 10 reps

 

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