Training 6-7-2016

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Deload Week 2

Complete the Following Series for 6 Minutes working it for 3 Minute on your Right side and 3 minutes on your left

3 x KB Snatch, 2 x Windmill, 1 x TGU Return to the ground, 3 x single arm floor press

*On the completion of your 3 floor press you may either set the bell down return to standing and then begin again or you by perform a TGU to the standing position and complete this in more of a Unbroken style of training. The choice on this and what weight to use are are to you today

Conditioning:

“Under Duress”

Row 750 Meters
4 Rounds of the following
50 Foot farmers Walks
7 Burpees

*This is a stress test, how hard are you willing to push yourself on that rower and then complete the simple task of moving loads back and forth while also having to recover from level changes?
*You may use the same weight for all the farmers walk or have 4 different weights available. The carry can be Kettlebells dumbbells, farmers walk handle or even a sad bag or sandbags. If you opt for a heavy sand bag it may not be shoulders it must carried in front of you. Choose a heavy load with whatever you go with but not one that you will be unable to carry because of strength issues. This is set to test you mentally, dig in on the rower and see what you can do after

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