Sunday, June 28, 2009
Sandbag and Kettlebell Mania!
Check out this training session I did over the weekend...
All you'll need for this killer workout is a heavy sandbag, a kettlebell and some jumpstretch bands. I kept my rest periods super short and was able to finish in about30 minutes.
Warm Up x 3 sets
1. kb squats x 10
2. kb swings x 15
3. push ups x 10
4. band rows x 15
a) sandbag clean and press 3x5
b1) kb one arm floor press w/light band 4x8-12
b2) kb one arm rows w/light band 4x8-12
c) sandbag shoulder + squat 3x6
d) timed snatches (15:15 protocol) x 5 minutes
The 15:15 protocol snatches were something I tried after reading about guys like Kenneth Jay and Jon Hinds using similar programs to get their VO2 Maxes through the roof. It consists 15 seconds of work followed by 15 minutes of rest - alternating hands for each interval - and can be brutal when you get in the 10+ minute range if you maintain an 8 rep cadence with a 53lb kettlebell.
So give it a try and post a commnet if you come up with any sandbag and kettlebell combo workouts of your own!
Posted by Dustin Lebel at 6:11 PM