Training 3-10-2016

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 5

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

3 x Double KettleBell Swing
10 x Double KettleBell Clean
7 x Double KettleBell Long Cycle

*If you fail to complete your complex in two separate 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

Conditioning:

4 Rounds

Suicide Sprint 20ft-40ft-20ft
25 Foot Sled Push
25 Foot Sled Pull
10 Ball Slams

*Rest 60 seconds between rounds
*These are to be performed as max intensity intervals. Your sled weight is up to you, but be sure to choose something that will allow you continuous movement in both your push and pull.

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