Training 12-1-2016

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 7

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

1 x Double KettleBell Front Squats
10 x Double KettleBell Push Presses
9 x Double KettleBell Cleans

*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.

Conditioning:

4 Rounds

Row 400 Meters
10 Front Squats 95/65
10 GHD Situps

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