Training 09-08-2015

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 1/Second Phase

10 Minutes Set – Swing, Snatch, Clean or Long Cycle

+3, -1, 1/1, x10

1st Number, Rep Count: 3 Reps Above your Desired Rep Count
2nd Number, KB Weight: 1 Bell Sizes Under Desired Weight
3rd Number, Hand Switch: Every Minute
4th Number, Set Duration: 10 Minutes

*With the appropriate Bell weight and rep count you will perform a 10 Minute lifting set. You may use any of the lifts posted above but ideally you will choose one and stick with it the duration of your KBLP. In Week 1 you will switch hands every minute until the 10 minute mark. This will leave you with 5 Minutes of work time of each side at the end of the set today.

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

Keep it Simple: Read the LP breakdown and if you still can’t figure out your goal rep count heres a chart to help you figure out a kickoff point for your Reps Per Minute (RPM)

100 Reps Goal: Lift 13 RPM today
110 Reps Goal: Lift 14 RPM today
120 Reps Goal: Lift 15 RPM today


Every 90 Seconds for 5 Rounds perform the Following

50 Foot Heavy and Fast Sled Push or Pull
7 Second Hanging L-Sit
5 Kipping T2B

*Ideally this is performed from a pullup bar which will allow you to go immediately into your T2B from the Hanging L-Sit.  In your L-Sit only hold a position that is maintainable for 7 solid seconds. If this means you’re simply performing a hanging knee raise today then that is your hold variation.

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

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