Training 5-26-2016

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 3/Strength Edition 

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

5 x Double KettleBell Front Squat
9 x Double KettleBell Swings
25 Foot Farmers Walk

*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.

*We see our Traditional Double Bell LP restructured to allow for a focus on heavy KB use in your front squats. This is to give a second focused squatting day during our loading phase. The Front Squat Reps will diminish each new week so don’t be afraid to dig your heel in this cycle of training.


3 Rounds

20 Pullups
30 Second Battle Rope
10 Hang Full Cleans 115/75

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