Training 1-5-2016

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


5 Rounds

10 Renegade Rows
50 Foot Sled Push
50 Foot Sled Pull
1 Minute Double KB Farmers Walk Palms facing forward 53/35

*We will be seeing a increase in Sled work the next 3 weeks as we run through a Sled Conditioning Program from CrossFit Kettlebell Founder Jeff Martone. It doesn’t have to be fancy just get your hands on something you can push or pull and make it happen. Your Renegade Row weight is up to you but your farmers walk weight is set and should be performed Unbroken each round

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

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