Training 10-01-2015

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 8

Complete 5 Rounds of the following KettleBell complex working 60 seconds on 60 seconds off. Your 60 second window never changes. If you complete your complex early you bank additional time to rest heading into your actual rest period.

1 Round consists of the following Complex

10 x Double KettleBell Clean
10 x Double KettleBell Long Cycle

*If you fail to complete your complex in two seperate rounds, lower one bell weight. The complexes do not need to be completed Unbroken but ideally this is the outcome of your training so take that into account as well how little time 60 seconds really is in choosing your bell sizes.

CLICK HERE – For Information on how to read and setup your own Double Bell LP

Conditioning:

3 Rounds

30 Cal Airdyne Sprint

*Rest 1 Minute between efforts
*If you do not have a cal operating bike perform 4 Rounds of 30 seconds on, 30 seconds off at max intensity

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

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