Warm-up: Joint Mobility/Dynamic
KettleBell LP (Double Bell): Week 4
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
4 x Double KettleBell Press
10 x Double KettleBell Swing
6 x Double KettleBell Snatch
Press: For your Double Kettlebell Press pick a weight you will at least be able to press for 3-5 reps. If you get stuck and are unable to press any reps past 3 you may go to a heaving push press to finish the reps and move forward in the complex
*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.
CLICK HERE – For Information on how to read and setup your own Double Bell LP
Every 3 Minutes for 15 Minutes (5 Rounds) perform the following
1 Power Clean 185/125
1 Deadlift 275/185
Sled push/pull/push 20ft-40ft-20ft
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)