Training 09-22-2015

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 3/Second Phase

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

+1, -1, 3/3, x12

1st Number, Rep Count: 1 Reps Above your Desired Rep Count
2nd Number, KB Weight: 1 Bell Size Under Desired Weight
3rd Number, Hand Switch: Every 3 Minutes
4th Number, Set Duration: 12 Minutes

*With the appropriate Bell weight and rep count you will perform a 12 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 3 you will switch hands every 3 minutes until the 12 minute mark. This will leave you with 6 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 11 RPM today
110 Reps Goal: Lift 12 RPM today
120 Reps Goal: Lift 13 RPM today


4 Rounds

50 Foot Plate Pinch Carry
7 Single arm Russian swings
50 Foot Plate Pinch Carry
7 Single arm Russian Swings

*The weight on your carries and swings is up to you. Take how you’re feeling into account from your LP work before hand in helping guide your choice. The plate pinch carry is exactly what it sound like, grab two plates preferably without a big lip on it to aid in the carry and have at it. Smooth metal or thick bumpers work great for this

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

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