Bulgarian Bag Conditioning Session + Running

Todays training session was based on work capacity with a run to cool down at the end.

Warm up was done with a 12kg Bulgarian Bag
200 reps completed of forward bends, side bends, twists, good mornings, squats, spins, groiners, spins, presses, rows and power snatches.

Main workout was done with a 17kg Bag

Spin Test
10 spins each way / 10 push ups on the bag (chest MUST touch, arms MUST lock out)
5 rounds as fast as possible

Time 3min 16

3 min rest

Then:-
Squat * 20
Over Head Press * 20
Kipping Row * 20
Forward Lunge * 20
Squat * 20
Rest 60 sec, repeat for 3 rounds total.

Then:-
Power Snatch Ladder 1-10
Push Up Ladder 1-10

Time taken 3min 33

Then:-
Closed Spins 10 each way every minute on the minute for 5 minutes

Then:-
Over head press, 40 reps straight through.

Total including warm up 900 reps in 40 minutes

"Cool Down"
3 mile run at a fairly steady pace, approx 70% effort
26 min 15

Done. Great session today.

Bulgarian Bag Work Capacity Training Session

Todays 30 minute Metabolic Conditioning / Work Capacity Workout had the goal of 700 reps using a 17kg Bulgarian Bag and body weight within 30 minutes.

Warm Up

12kg Bulgarian Bag mobility drills – 5 minutes

Main Workout

Round 1

Bag Spins 20/20

Push Ups on bag 10

Spin 15/15

Push Ups on bag 20

Straight onto

Round 2

Bag Squats 30

Kipping Row 30

Alternate reverse lunges 20

Bag high pull 20

Straight back onto Round 1 again and then repeat Round 2 again to total 400 reps in 13min 11

Round 3

Power Snatch 15

Over Head Press 15

Forward Alternate Lunge 10

Shoulder Throw 10

Power Snatch 15

Over Head Press 15

Forward Alternate Lunge 10

Shoulder Throw 10

Rest 45 seconds and repeat once more to total 600 reps.

Round 4

Power Snatch 15

Push Press 15

Kipping Row 15

Power Snatch 15

Push Press 15

Kipping Row 15

Power Snatch 10

700 reps in 28min 22

Worked to 30 minutes with:-

10 spins each way

21 push ups

Rest was kept to less than 45 seconds with a constant eye on the clock. The programming of the session is crucial as exercises such as Power snatch take longer to perform hence the inclusion of high velocity spins at the beginning while grip power and endurance is maximised.

A great 30 minutes of work and all that’s needed.

How to move over 10,000kg explosively in 30 minutes - The Bulgarian Way

Today I wanted to have a severe 30 minute Metabolic Conditioning session with my 17kg Bulgarian Bag.
My goal was a minimum of 500 reps in 30 minutes.......


Warm Up - 5 Minutes
12kg Bulgarian Bag performing a series of good mornings, squats, side bends, halos, presses, rows, power snatches and spins.

Main Workout
Bulgarian Bag Spin/Push Ups
 25 Spins Left, 25 Push Ups, 25 Spins Right, 25 Push Ups
Rest 60 seconds
15 Spins Left, 15 Spins Right, 20 Push Ups
Rest 60 seconds
15 Spins Left, 15 Spins Right, 20 Push Ups

(200 reps thus far)

Power Snatch 15 Reps, Squat 20 Reps, Power Snatch 15 Reps
Rest 30 seconds
Squat 25 reps, Power Snatch 25 Reps
Rest 60 seconds

Alternate Shoulder Throw 10/Push Up 10 * 5 rounds non stop
Rest 60 seconds

Power Snatch 10, Alternate Reverse Lunge 10, Shoulder Press 10, Kipping Row 10, Squat 10
Rest 45 seconds
Power Snatch 10, Alternate Reverse Lunge 10, Shoulder Press 10, Kipping Row 10, Squat 10

(500 reps done) on the clock was 25 min 28 at this stage

Bulgarian Bag Spins 10 reps each way, rest minimally * 5 sets for a final 100 reps


Total, 600 reps of Bag Spins and Push Ups.

Stretching to cool down.