Warm-up: Joint Mobility/Dynamic
KettleBell LP (Double Bell): Week 9/Final Week
Double Bell Linear Progression Tester
This final week allows you to test your capacity of your Highest Level movement. The goal is to clear between 12-15 Reps per set in the Test set. The lower number is simply listed as a goal. A number of the movements that may be deemed at the higher level of complexity are time consuming. Don’t compromise your Range of motion on movements just to hit reps. See where your rep count takes you in your Minute and look to improve reps or movement complexity from you results.
You will Complete 5 Rounds of the following KettleBell lift 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.
60 Second Max Power Cycle
Power Cycle = This is the apex of where your LP has been taking you this progression. Today you will spend your work window performing Power Cycles. The Power Cycle is a Double Kettlebell Clean and Push Press. The goal of this movement is continues cycling of the reps. Non traditional to classic Double Clean and Jerk (or Long Cycle as its know) you will catch your clean low in a dip and transition directly overhead into a push press. Much like cycling a barbell the goal is to complete as much work as possible in the shortest time while maintaining quality movement.
Again transition from the Clean DIRECTLY into the Push press. Do not jerk the weight and do not pause in the clean. This is power cycling and it is meant for a powerful output, get after this one today.
*In todays training stay with the same weight regardless of results round to round. This is a Tester the goal is to allow yourself to do that, see where your work has taken you
CLICK HERE – For Information on how to read and setup your own Double Bell LP
Alternating Tabata Hollow Rock and Plank from Elbows
*Start the clock and perform as many reps as possible for 20 seconds of Hollow Rocks. Rest 10 seconds. Then kick over and perform a 20 second plank. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps of Hollow Rocks. If you drop from your plank your hollow rock score from the previous round is reduced to zero.
*You should be crushed after the KBLP if you approach it correctly this is to help balance you back out
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)