Posts Tagged ‘how to do keg training’

general warm up (10 minutes)

double club side swings x 30 reps

dumbbell hang power snatches x 10/10 reps

Power Wheel roll outs x 10 reps

alternating kettlebell swings x 30 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10 reps x 3 sets

conditioning/accessory work (2 rounds)

resistance band wood choppers x 10/10 reps

resistance band paddling x 20/20 reps

general warm up (10 minutes)

suitcase kettlebell swings x 30 reps

Adex club 2 hand side swings x 30 reps

resistance band baseball swings x 20/20 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Adex club wood choppers x 15/15 reps

misery crawls x 25 feet

general warm up (10 minutes)

Battling Ropes x 100 alternating waves

Battling roll overs x 30 reps

medicine ball throws x 10 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

keg complex set up and light practice

strength (4 rounds)

one round of keg complex=keg squats x 5 reps + keg power presses x 3 reps + keg clean & press x 1 reps

conditioning/accessory work (2 rounds)

lateral keg loading x 7/7 reps

seated Arc 360’s x 30 reps

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

elevated push ups x 15 reps

Adex mace 360’s x 40 reps

Adwx mace grave diggers x 15/15 reps

specific warm up (5 minutes)
keg clean & press set up and light practice
strength (20 minutes)
keg clean & press x 4-4-4-4 reps

conditioning/accessory work (2 rounds)

Heavy Adex club front cleans x 8reps

long cycles x 25 reps

general warm up (10 minutes)

resistance band pull a parts x 75 reps

kettlebell goblet squats x 20 reps

kettlebell suitcase swings x 30 reps

resistance band Sumo high pulls x 15 reps

specific warm up (5 minutes)

lateral keg loadingĀ  set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 15 reps

double club front cleans x 15 reps

 

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

resistance band pause face pulls x 20 reps

recline rope climb x 5

specific warm up (5 minutes)

bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 12/10/8/6/4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

Adex club outside mills x 15/15 reps

 

 

general warm up (10 minutes)

sandbag shouldering x 10/10 reps

Zercher sandbag cleans x 10 reps

sledge hammer strikes x 30 reps

recline rope climb x 5

specific warm up (5 minutes)

keg carry set up and light practice

strength (20 minutes)

keg carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

Adex club 2 hand wood choppers x 10/10 reps

Woodall curls x 10/10 reps

medicine ball isometric squeeze x max effort