Steve Bacarri; boxing coach and co-author of Power Behind the Punch: Kettlebell Conditioning for Boxers designed this great drill for increasing a fighters punch out-put. Even if you are not a fighter, this drill will rapidly increase your cardiovascular conditioning, strength-endurance, and “burn the butter”. Note: this is an advanced drill. If these exercises are new to you, get proper instruction and acquire proper form prior to putting them together.
Perform exercises 1-4, nonstop, followed by one minute of passive rest.
- One Arm Snatch, five times per arm
- 2 kb Clean & Push Press, 5 times/ clean bells before each press.
- Alternating clean, 10 times non-stop
- Jump Shrug, 10-15 times from a quarter squat
Repeat 2-4 times