Training 4-26-2016

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 4/Second Phase

10 Minute Test Set

Perform a 10 Minute set with a Bell weight 1 Sizes under your goal weight. Ideally in this set you will split your time 5/5 between your arms without ever setting the bell down. If you do set you bell down before the 5 minutes of work on either arm Rest 30 seconds before continuing or simply Switch sides if you haven’t already. You are only allowed one hand switch in today’s tester.

If you perform a hand switch before the 5 minute mark to remain Unbroken that is fine as well today. You simply cannot exceed the 10 minute mark for the set. Dig in deep on this and test yourself.


3 Rounds of the following:
25 Slamballs
Run 200 meters
25 Slamballs
*Rest 2 minutes between rounds
*There is a 3 minute cap. If you don’t complete your work in the 3 minute window, list where you got.
*Goal: Match all your splits from all 3 rounds; run efforts should be done near maximal @ 95% while allowing yourself to hit all slam balls unbroken. If you feel you went too slow in your first round, aim to hit negative splits in your remaining 2 rounds.

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