Training 11-13-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 2

12 Minutes Set – Swing, Snatch, Clean or Long Cycle

+2, -2, 2/2, x12

1st Number, Rep Count: 2 Reps Above your Desired Rep Count
2nd Number, KB Weight: 2 Bell Sizes Under Desired Weight
3rd Number, Hand Switch: Every 2 Minutes
4th Number, Set Duration: 12 Minutes

*With the appropriate Bell weight and rep count you will perform a 12 Minute lifting set.

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 12 RPM today
110 Reps Goal: Lift 13 RPM today
120 Reps Goal: Lift 14 RPM today

Example of LP Based on Snatch, Rep Goal 120, Weight Goal 53/35:

12 Minute EMOM

Odd Interval: 24 KB Snatches R.Arm 35/26
Even Interval: 24 KB Snatches L.Arm 35/26

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