Training 9-6-2016

Warm-up: Joint Mobility/Dynamic

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

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

+2, @, 2/2, x12

1st Number, Rep Count: 2 Reps Above your Desired Rep Count
2nd Number, KB Weight: Perform this at your Desired Bell Weight
3rd Number, Hand Switch: Every 2 Minutes
4th Number, Set Duration: 12 Minutes

*With the appropriate Bell weight and rep count you will perform a 12 Minute lifting set. You may use any of the lifts posted above but ideally you will choose one and stick with it the duration of your KBLP. In Week 2 you will switch hands every other minute until the 12 minute mark. This will leave you with 6 Minutes of work time of each side at the end of the set today.

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 12 RPM today
110 Reps Goal: Lift 13 RPM today
120 Reps Goal: Lift 14 RPM today


3 Rounds

30 Second Max Ball Slam
15 Second Rest
30 Second Max Hollow Rock
15 Second Rest
30 Second Max Double Kettlebell Front Squat 35/26
Rest 15 Seconds
30 Second Max Double Kettlebell walking lunges
Rest 15 Seconds

*The KBs will be down at your side for todays walking lunges they Do Not have to be front racked during these efforts

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