Training 10-11-2016

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 6

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

2 x Double KettleBell Press
10 x Double KettleBell Swing
8 x Double KettleBell Snatch

Press: For your Double Kettlebell Press pick a weight you will at least be able to press for 1-2 reps. If you get stuck and are unable to press any reps past your first you may go to a heaving push press to finish the last rep and move forward in the complex

*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:

Every 3 Minute for 12 Minutes Perform the following

20-40-20 SledPush
150 Foot Bear Crawl
10 Burpees

*If you fail to complete your work in the 3 minutes simply take back off on your run at the turn of the clock

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