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Old 12-02-2011, 03:52 AM   #1
Chris Barclay
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Heavy bag metcons

Hi guys
have recently got myself a heavy bag and I'm trying to find some metcons I could do incorporating the bag and other movements. I found "Friday night fight" a while ago and have also been doing simple tabata stuff. Also mixing in burpees and bag strikes.

Anyone know of any good WOD's?
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Old 12-02-2011, 06:44 AM   #2
Ian Nigh
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Re: Heavy bag metcons

I find doing 3-5 heavy squats or cleans between 3min rounds of bag work to be especially brutal... no real way to score the bag work itself - you just have to keep yourself accountable and know you are hitting it hard.
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Old 12-02-2011, 10:20 AM   #3
Rob Samuels
 
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Re: Heavy bag metcons

check out www.rosstraining.com wfs
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Old 12-02-2011, 12:31 PM   #4
Becca Borawski
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Re: Heavy bag metcons

Check out the programming we are putting up on BreakingMuscle.com (wfs) -- our current guest programmer is John Hackleman (of The Pit) and some of it incorporates bag work. All of it is martial arts leaning in it's design.

http://breakingmuscle.com/author/john-hackleman
(wfs)

There is 1 week up currently - next week and the week after there will be more new workouts!
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Old 12-02-2011, 02:22 PM   #5
Pearse Shields
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Re: Heavy bag metcons

One of the guys above mentioned Ross Enamait's site. A workout from one of his books, dubbed "Sweet 16" goes:

Tabata heavy bag work
Tabata squats
Tabata heavy bag work
Tabata push-ups

You can also perform "Power boxing" drills, focusing on hitting with as much power, non-stop for 30 seconds as you can, with a quick rest between each 30 second block. If it's detachable, you can perform exercises such as squats, shouldering, lunges, bear hugs, and even bag twirls with it.

You can do anything you want, just as long as you do it.
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Old 12-04-2011, 12:07 PM   #6
Chris Barclay
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Re: Heavy bag metcons

Thanks guys
Will check out that lot.
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Old 12-04-2011, 01:17 PM   #7
David Meverden
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Re: Heavy bag metcons

Quote:
Originally Posted by Becca Borawski View Post
Check out the programming we are putting up on BreakingMuscle.com (wfs) -- our current guest programmer is John Hackleman (of The Pit) and some of it incorporates bag work. All of it is martial arts leaning in it's design.

http://breakingmuscle.com/author/john-hackleman
(wfs)

There is 1 week up currently - next week and the week after there will be more new workouts!
Cool link, Becca! I saw the CFJ video on their programming, but it's even better to see exactly what kind of workouts they are putting together. Looks like pretty straight up CF style, just with strikes and grappling moves put in. Very cool.
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Old 12-30-2011, 01:50 PM   #8
James Yates
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Re: Heavy bag metcons

For those of you using wods with bag work.... are grappling gloves adequate protection for punching or do you need heavier gloves? I can't imagine taking heavy gloves off between rounds for pull-ups/pushups or barbell/kettlebell work.

Thanks for any help!
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Old 12-30-2011, 03:46 PM   #9
Pearse Shields
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Re: Heavy bag metcons

Yeah, if you're wanting to just protect the skin on your knuckles. For wrist safety and support, wraps are what matters more.
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Old 12-31-2011, 11:52 AM   #10
James Yates
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Re: Heavy bag metcons

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Originally Posted by Pearse Shields View Post
Yeah, if you're wanting to just protect the skin on your knuckles. For wrist safety and support, wraps are what matters more.
Might be a stupid question, but what do wraps consist of? Any links for helpful informations? Will it limit mobility-like for push-ups? Although I guess I could do knuckle push-ups if I can't bend my wrist.

Are wraps necessary from day one, or can I get away without them when just doing light punches and getting acclimated to the bag? Thanks for any help for a noob!
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