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Time for Clubs

The Time for Clubs Workout is a fantastic routine that will build solid strength and muscle and strip away unwanted body fat. It will build massive forearms and shoulders and a nice tight core.

Workout Specs:
Purpose/Focus:	Strength, Power, Conditioning
Difficulty:	Beginner
Body Parts Used:	Full Body
Equipment:	Heavy Clubs (2)

Workout Vid
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Workout Instructions

Complete all sets of each exercise before progressing to the next exercise.
	Exercise	Sets x Reps	Rest
	A: Clean Learn Exercise	3 x 60 seconds per arm	30-45 seconds
	B: Pendulum (Alternating) Learn Exercise	2 x 90 seconds	30-45 seconds
	C: Front Swing (Double) Learn Exercise	2 x 2 minutes	30-45 seconds
	D: Front Circle Learn Exercise	2 x 60 seconds per arm	30-45 seconds
	E: Shield Cast (Alternating) Learn Exercise	2 x 60 seconds	30-45 seconds

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Full Body Kettlebell Strength Workout by Steve Jessup

Kettlebell Workout Instructions:
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B2: Weighted Chin Up - 10 x 5 (16kg)
B1: Double Heavy Club (or Sledgehammer) Swipes - 10 to 1 (35lb)
B2: Tiger bend Push Ups - 10 to 1
C1: Plank - 60/45/30/15sec
C2: Wheel Rollout - 20/15/10/5

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Kettlebell Workout Instructions:
A1: 1-Arm Kettlebell Swings - 10, 15, 20, 15, 10
A2: Renegade Rows - 10, 15, 20, 15, 10
B1: Kettlebell Farmer Walk - 100m
B2: Kettlebell Racked Farmer Walk - 100m
B3: Overhead Kettlebell Farmer Walk - 100m

Unconventional Training for Jiu Jitsu

Workout Instructions:
A1: Double Kettlebell Swings - 3 x 10
A2: Double Kettlebell High Pull - 3 x 10
B1: Sandbag Shouldering - 3 x 8-10 ES
B2: Sandbag Get Up - 3 x 3-5 ES
C1: Macebell 360 - 3 x 10 ES
C2: Walking the Plank - 3 x 10

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Workout Instructions:
A1: Double Press - 2 x 5-8
A2: Double Jerk - 2 x 15-20
A3: Clap Push Up - 2 x 10-15
B1: Double Front Squat - 2 x 5-8
B2: Kettlebell Jump Squat - 2 x 10
C1: Renegade Row - 2 x 8-10ES
C2: Double Kettlebell Outside Row - 2 x 20
HE: Double Kettlebell High Pull - 4 x 30 sec