Training 2-11-2016

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 Clean
6 x Double KettleBell Long Cycle

*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


5 rounds

20 Foot Sled Push
40 Foot Sled Drag
20 Foot Sled Push

*The goal is to work up to the heaviest series you can on the sled keeping your effort UNDER 45 seconds
*Rest 90-120 Seconds between efforts

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