Training 12-31-2015

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 14-20 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 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 Double KettleBell Clean

*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

Conditioning:

12 Minute AMRAP

50 Foot Heavy Sled Push
30 Second Max Battle Rope
15 Foot Weighted Hoist
30 Second Max Battle Rope

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

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