Training 09-30-2015

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 60 Seconds perform the following

3 x Clean Pulls

*You may build each round but be sure to focus on aggressive explosive movement
*Thursdays Training is arguably the hardest training day of the Double Bell LP. Dont over do these pulls today again focus on the explosive nature of the movement not the weight

2. 3 Rounds of the following

3-5 Reps KB or DB Incline Bench Press
1 Weighted Pullup

*Rest 45-60 seconds after your Pullup
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your choice weight and number of rounds. You may not kip in your pullups efforts and if you need to go completed unweighted to accomplish you goal reps do so


4 Rounds

30 Doubleunders
8 Double Kettlbell front Squat 53/35
5 Burpees

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


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