Training 7-30-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 3/Phase 2

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

+1, -1, 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.

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

Example of LP Based on Snatch, Rep Goal 120, Weight Goal 53/35:

12 Minute EMOM (Every 3 Minutes)

Odd Interval: 39 KB Snatches R.Arm 44/31
Even Interval: 39 KB Snatches L.Arm 44/31

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