Training 11-5-2015

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 1

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

7 x Double KettleBell Swing
7 x Double KettleBell Front Squat
6 x Double KettleBell Clean

*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


Every 2 Minutes for 5 Rounds complete the following

50 Foot Front Load Carry
50 Foot Burpee Broad Jump
50 Foot Front Load Carry
50 Foot Sled Push

*Focus on using fast but challenging weights on the carries and sleds. Any kind of sled can be used for the push and any equipment can be thrown in as well for the front  carry. You shouldn’t have to stop at anytime during each effort if you stay tough
*If you fail to complete a round simply report to the start of your next round

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

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