Training 1-7-2016

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Deload Week 1

“KettleBell Grace”

30 Double Kettlebell Long Cycles (Clean and Jerks) 53/35

*There is a 5 Burpee penalty every time you set down your kettlebells. These must be completed before you can pick your Bells back up

or

“Double KettleBell Grace”

60 Double Kettlebell Long Cycles (Clean and Jerks) 53/35

*There is a 5 Burpee penalty every time you set down your kettlebells. These must be completed before you can pick your Bells back up

Conditioning:

10 Rounds

50 foot Standing Sled drag
50 Foot Sled push
5 T2B

*This whole work piece should take no more than 15 minutes, if it does your sled was too heavy. This doesn’t mean make it light but choose a FAST weight on the sled that you can pull to you fast then push back out just as fast. Keep track of your weight for more sled work in the coming weeks

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

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