Training 12-1-2015

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. You may use any of the lifts posted above but ideally you will choose one and stick with it the duration of your KBLP. In Week 2 you will switch hands every other minute until the 12 minute mark. This will leave you with 6 Minutes of work time of each side at the end of the set today.

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

Conditioning:

Every 3 Minute for 12 Minutes Perform the following

15/12 Cal Row
12 Box Jumps 30/24
12 Burpees

*If you fail to complete your work in the 3 minutes simply return to the rower to start the next round

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

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