Sledge Hammer Training

Dynamic warm-up using a med ball; 10 x Russian twists, 10 x wood chops (5R, 5 L), 10 x throw downs. Do three rounds resting 60 secs between rounds, then:-

Sledge hammer tyre strikes – 10lb to 16lb sledgie:-

• 30 secs diagonal strikes – right
• 20 secs rest
• 30 secs diagonal strikes – left
• 20 secs rest
• 30 secs over head strikes
• Rest one minute
• Repeat for 4 to 5 rounds

Then:-

Sledge hammer Tabata intervals:-

• Work for 20 secs, rest for 10 secs for 8 rounds

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Warm up with 5 to 10 minutes of light kettlebell work – swings, cleans, presses and half-snatches, then:-

Complete the following triplex in as many rounds as possible for 10 minutes. Try to keep working the whole time or with minimal rest:-

1. Jungle Gym / rings body row  x 10
2. Kettlebell double cleans (circa 50% body weight) x 10
3. Sprawls x 10

Then:-

• 5 mins of Kettlebell windmills

then:-

• 10 x 10 second L  Sits (on Kettlebells or rings) – resting 20 secs between sets

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Then:-
Work for 40 secs, rest for 20 secs for each triplex of exercises and 3 times through each. Rest 2 mins before starting on the next triplex:-

Triplex 1:-

• Med ball Russian twists
• Box step ups
• Skaters

Triplex 2:-

• Sit-outs
• 24″ to 32″ box/tyre jumps
• Med ball wood chops
  

Triplex 3:-

• Med ball slams or sledge hammer tyre strikes
• Prisoner squats
• Rope skipping

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3 rounds for time:-

• Kettlebell double cleans x 10
  
• Kettlebell double jerks x 10

2 mins rest, then:-

As many rounds as possible in 10 minutes with good form:-

• 24″ to 32″ box jumps x 10
• Kettlebell double clean and jerk or push-press x 10

Finisher:  15 x handstand wall walk-ups

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Kettlebell mobility warm-up using a light kettlebell then:-

Work for 60 secs and rest for 30 secs on each exercise for 2 rounds. For single arm work swap arms in the second round:-

• Kettlebell double arm swings

• Kettlebell racked squats

• Kettlebell single arm swings

• Kettlebell single arm push press

• Kettlebell single arm snatch

Finisher: 5 minutes kettlebell Turkish get-ups
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• 30 secs kettlebell double arm swings
• 60 secs kettlebell sumo squats
• 30 secs rest
• 45 secs kettlebell snatch left
• 60 secs regular push-ups
• 30 secs rest
• 60 secs kettlebell alternate swings
• 60 secs med ball touch downs
• 30 secs rest
• 90 secs kettlebell double arm swings
• 60 secs wall walk-ups
• 30 secs rest
• 60 secs kettlebell alternate swings
• 60s secs kettlebell sumo squats
• 30 secs rest
• 45 secs kettlebell snatch right
• 60 secs regular push-ups
• 30 secs rest
• 30 secs kettlebell double arm swings
• 60 secs med ball touch downs

Finisher: Double kettlebell long cycle (clean and jerk) x 50 in as few sets as possible.

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Work for 15 secs, rest for 15 secs for 5 minutes (10 working sets):-

• Kettlebell single arm snatch (Alternate between left and right for each working set) – Goal = 7 reps per working set with perfect form

Rest 2 mins, then repeat the same protocol with:-

• 24″  to 32″ Box vertical jumps – Goal = 8 reps + per working set

Rest 2 mins, then repeat the same protocol with:-

• Kettlebell double cleans >50% body weight – Goal = 6 to 7 reps per working set with perfect form

Finisher: 50 x Kettlebell double arm swings

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Box / Tyre Vertical Jumps

• 20 x Kettlebell double arm swings
• 2 x push-ups
• 18 x Kettlebell double arm swings
• 4 x push-ups
• 16 x Kettlebell double arm swings
• 6 x push-ups
• 14 x Kettlebell double arm swings
• 8 x push-ups
• 12 x Kettlebell double arm swings
• 10 x push-ups
• 10 x Kettlebell double arm swings
• 12 x push-ups
• 8 x Kettlebell double arm swings
• 14 x push-ups
• 6 x Kettlebell double arm swings
• 16 x push-ups
• 4 x Kettlebell double arm swings
• 18 x push-ups
• 2 x Kettlebell double arm swings
• 20 x push-ups

Finisher: 5 mins Kettlebell Turkish get-ups

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• Kettlebell single arm snatch – work for 60 seconds, rest for 30 seconds for 6 rounds

Then:-

• Barbell dead lifts – 3 sets of 8 to 12 reps at 50% max

Then:-

• Single arm elevated kettlebell dead lifts (go heavy) – 2 sets per arm of 16 to 20 reps

Finisher:  Kettlebell Jump squats x40 in as few sets as possible

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