Training 09-29-2015

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 4/Second Phase

10 Minute Test Set

Perform a 10 Minute set with a Bell weight 1 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

Conditioning:

3 Rounds

8 Double 20′ KB Weighted Stepup 53/35
5 pullups
Run 50 Meters
6 Double 20′ KB Weighted Stepup 53/35
5 Pullups
Run 50 Meters
4 Double 20′ KB Weighted Stepup 53/35
5 Pullups
Run 50 Meters

*Rest 60 seconds Between Rounds

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

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