Training 10-4-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 8

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

10 x Double KettleBell Deadlifts (Inside the Legs)
10 x Double KettleBell Swing

*If you fail to complete your complex in two separate 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

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

Training 10-1-2018

Warm-up: Joint Mobility/Dynamic

Strength:

1) Build to a Quick Heavy TGU matching R/L (Retest)

*Rest as needed time frame is up to you
*Build to a maximal effort hitting at least 3-5 volume buidling sets leading up this based on avaible bell weight

2) Drop down 2 Bell sizes from todays Max and perform the following

Every 2 Minutes until you cannot complete your given work or you have complete 10 Rounds (20 Minutes) perform

2 x TGUs (1r/1l)
10 x DXKB Front Squat

*Every new Minute decrease 1 Rep from your Front Squat starting at 10 in the first round and ending at 1 in the last round if you make all 10 minutes

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

Training 9-28-2018

Warm-up: Joint Mobility/Dynamic

Strength/Endurance:

5 Rounds

25 Double Unders
10 DxKB Front Squats 53/35
5 Deadlifts 255/165

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

Training 9-27-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 7

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

1 x Double KettleBell Pendlay Row
10 x Double KettleBell Deadlifts (Inside the Legs)
9 x Double KettleBell Swing

*If you fail to complete your complex in two separate 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

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

Training 9-26-2018

Warm-up: Joint Mobility/Dynamic

Conditioning:

4 Rounds

2 Minute AMRAP DxKB Long Cycle (Clean and Jerk) 53/35

Rest 1 Minute, then perform 2 Rounds active Recovery of the following

5 DxKB Swings 53/35
10 Burpees
5 GHD SitUps

*Yes, perform 4 Rounds of the posted work above, that included the 2 Minute AMRAP and the 2 Rounds of active recovery
*The 2 Minute AMRAP is a Scrum format, so the goal is to perform all two minutes Unbroken but if you set the bells down there is no penalty infraction, just get them back up and get to work

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

Training 9-25-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 2

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

+2, -2, 2/2, x12

1st Number, Rep Count: 2 Reps Above your Desired Rep Count
2nd Number, KB Weight: 2 Bell Sizes Under Desired 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.

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

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

12 Minute EMOM

Odd Interval: 24 KB Snatches R.Arm 35/26
Even Interval: 24 KB Snatches L.Arm 35/26

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

Training 9-20-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 6

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

2 x Double KettleBell Pendlay Row
10 x Double KettleBell Deadlifts (Inside the Legs)
8 x Double KettleBell Swing

*If you fail to complete your complex in two separate 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

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

Training 9-18-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 1

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

+3, -2, 1/1, x10

1st Number, Rep Count: 3 Reps Above your Desired Rep Count
2nd Number, KB Weight: 2 Bell Sizes Under Desired Weight
3rd Number, Hand Switch: Every Minute
4th Number, Set Duration: 10 Minutes

*With the appropriate Bell weight and rep count you will perform a 10 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 1 you will switch hands every minute until the 10 minute mark. This will leave you with 5 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 13 RPM today
110 Reps Goal: Lift 14 RPM today
120 Reps Goal: Lift 15 RPM today

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

10 Minute EMOM

Odd Minute: 15 KB Snatches R.Arm 35/26
Even Minute: 15 KB Snatches L.Arm 35/26

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

Training 9-14-2018

Warm-up: Joint Mobility/Dynamic

Conditioning:

20 Minute AMRAP

25 GHD SitUps
20 DxKB Front Rack Walking Lunges 70/53

*This one comes to by way of Jacob Heppner

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

Training 9-13-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 5

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

3 x Double KettleBell Pendlay Row
10 x Double KettleBell Deadlifts (Inside the Legs)
7 x Double KettleBell Swing

*If you fail to complete your complex in two separate 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

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