Training 7-14-2016

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 2

Complete 5 Rounds of the following KettleBell complex working 60 seconds on 60 seconds off. Your 60 second window never changes. If you complete your complex early you bank additional time to rest heading into your actual rest period.

1 Round consists of the following Complex

6 x Double KettleBell Press
8 x Double KettleBell Swing
6 x Double KettleBell Snatch

Press: For your Double Kettlebell Press pick a weight you will at least be able to press for 3-5 reps. If you get stuck and are unable to press any reps past 3 you may go to a heaving push press to finish the reps and move forward in the complex

*If you fail to complete your complex in two seperate rounds, lower one bell weight. The complexes do not need to be completed Unbroken but ideally this is the outcome of your training so take that into account as well how little time 60 seconds really is in choosing your bell sizes.

CLICK HERE – For Information on how to read and setup your own Double Bell LP

Conditioning:

Every 2 Minutes for 12 Minutes (6 sets) perform the following

30 Second Battle Rope
20 Double Unders
10 Ball Slams

*These are Max effort intervals, once you clear your battle rope station get you other work done as fast as possible before resting for the next round
*If you fail to complete your work in your 2 minute window report back to the battle rope station at the turn of the round

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)