Training 3-22-2016

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 3

12 Minutes Set – Swing, Snatch, Clean or Long Cycle

+1, -2, 3/3, x12

1st Number, Rep Count: 1 Reps Above your Desired Rep Count
2nd Number, KB Weight: 2 Bell Sizes Under Desired Weight
3rd Number, Hand Switch: Every 3 Minutes
4th Number, Set Duration: 12 Minutes

*With the appropriate Bell weight and rep count you will perform a 12 Minute lifting set. You may use any of the lifts posted above but ideally you will choose one and stick with it the duration of your KBLP. In Week 3 you will switch hands every three minutes until the 12 minute mark. This will leave you with 6 Minutes of work time on each side at the end of the set today.

CLICK HERE – For Information on how to read and setup your Single Bell LP

Keep it Simple: Read the LP breakdown and if you still can’t figure out your goal rep count heres a chart to help you figure out a kickoff point for your Reps Per Minute (RPM)

100 Reps Goal: Lift 11 RPM today
110 Reps Goal: Lift 12 RPM today
120 Reps Goal: Lift 13 RPM today


Every 3 Minute for 12 Minutes Perform the following

Run 200 Meters
150 Foot Bear Crawl
15 Ball Slams

*If you fail to complete your work in the 3 minutes simply take back off on your run at the turn of the clock

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