Manasquan:  732-964-4343  |  Avon:  732-988-1555 [email protected]

Happy Friday Training Room Friends!

We’ll give you the choice of sand bag or kettlebell movements…

If you have never worked with sandbags before, you should give them a try.

Get outside your comfort zone.

As usual, we will start with joint mobility and a kettlebell warm up.

You will have the choice today between single kettlebell, double kettlebell or sand bag movements.

The 5×5 protocol is very simple and effective and this is why we choose it for strength.

5 sets of 5 reps of the following movements.

  • See saw press or sandbag shoulder press
  • Alternate kettlebell cleans (one or two bells) or sandbag shouldering
  • Renegade row 5/5, one arm row 5/5 or sandbag bent row
  • Step ups kettlebell or sand bag
  • Ab choice (get ups, windmills, walkouts, power wheel, suspended knees to chest, hanging knee raise)

Do your first two sets with moderate weight, then complete you last 3 with heavy weight but not so heavy that it will compromise your form.

Watch the video for tips…