Training 09-01-2015

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 4

10 Minute Test Set

Perform a 10 Minute set with a Bell weight 2 Sizes under your goal weight. Ideally in this set you will split your time 5/5 between your arms without ever setting the bell down. If you do set you bell down before the 5 minutes of work on either arm Rest 30 seconds before continuing or simply Switch sides if you haven’t already. You are only allowed one hand switch in today’s tester.

If you perform a hand switch before the 5 minute mark to remain Unbroken that is fine as well today. You simply cannot exceed the 10 minute mark for the set. Dig in deep on this and test yourself.

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


3 Rounds

10 Double Dead Cleans 35/26
12 Double KB Front Squats 35/26
200 Meter Single Kettlebell Carry 35/26

*Ideally you find the fastest way possible to move with the KB in your carry, if you want to sling it over your shoulder and run have at it

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

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