Warm-up: Joint Mobility/Dynamic
KettleBell LP (Double Bell): Week 6
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
2 x Double KettleBell Swing
10 x Double KettleBell Clean
8 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
Back Squat: 5-4-3-2-1
Ball Slam: 25-20-15-10-5
*Perform one set of back squats and then one set of ball slams going back and forth between the descending reps schemes. Your back squat weights should fall between 225-275/135-185, be sure to pick a load with the goal of unbroken sets. Your squats may come from a rack for this workout
Cool Down: 3-5 Minutes of light mono structural work (row,jog,bike,skip rope,etc)