Yo guys, here's an ass kicker I posted in my latest e journal.
Hope you dig it, try it with or with out the walks depending on your conditioning.
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I love using loaded conditioning with kettlebells, barbells, sandbags or dumbbells.
Don't overuse this method, but give it a go once or twice a week for
the next 2
weeks, then switch to a different tool (i.e. - barbells instead of sandbags or use
dumbbells or kettlebells).
Here is one sample of sandbag loaded conditioning:
NOTES:
• Perform 6 reps of each exercise
• Perform a zercher or headlock carry for 40 - 50 ft. after each
exercise (It's
easy to set up 2 cones or go to a Basketball court and just do each
exercise at
the end of the court)
• Performing this on the beach is tougher than all heck, the walking
through sand
can be a real bitch!
the workout:
1. zercher reverse lunge (6 reps per leg)
2. carry
3. zercher squat x 6 reps
4. carry
5. clean and press x 6 reps
6. carry
7. bent over row x 6 reps
8. carry
9. snatch + burpee x 6 reps
10. carry
11. visit the bucket, or rest 1/2 or the same amount of time it took to
perform
this phase of loaded conditioning
Perform a total of 1 – 4 circuits depending on your physical ability
and energy
level. Listen to your body, TRAIN SMART!
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the use of the sandbag can turn this complex into a wrestling match, as you get fatigued the maneuvering of the bag can be quite hellish.
The basketball court makes it very simple to walk / carry the bag the same distance each time.
You can also place a bag at each end of the court or your marked off area and perform a movement from one to the other instead of the carry (jog, sprint, shuffle, karioka, etc)
Kick ass and have fun :)
--Z--