Training 8-16-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 1

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

7 x Double KettleBell Pendlay Row
7 x Double KettleBell Deadlifts (Inside the Legs)
6 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 8-15-2018

Warm-up: Joint Mobility/Dynamic

Power/Endurance Session:

1) 3 x Superset

5 x DxKB Bench Clean
100 Foot Sandbag carry

*Rest 60-90 seconds between efforts
*Build to a maximal 3 sets (at the same weight across all 3) hitting at least 3-5 volume building sets leading to up this, based on available bell weight

2) 3 x 100 Foot Yoke Walk

*Rest as needed
*Build up to three heavy sets (you may build in weight across these 3 sets) hitting at least 3-5 volume building sets leading up to this.

3) 400 Meter DxKB farmers walk

*Choose a weigh that you can try and get unbroken

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

Training 8-14-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 4/Tester Phase 2

10 Minute Test Set

Perform a 10 Minute Kettlebell set with a Bell weight 1 Sizes under your goal weight. Ideally in this set you will split your time 5/5 between your arms without ever setting the bell down. If you do set your bell down before the 5 minutes of work on either arm, Rest 30 seconds before continuing or simply Switch sides if you haven’t already. You are only allowed one hand switch in today’s tester.

If you perform a hand switch before the 5 minute mark to remain Unbroken that is fine as well today. You simply cannot exceed the 10 minute mark for the set. Dig in deep on this and test yourself.

CLICK HERE – For Information on how to read and setup your Single Bell LP

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

Training 8-13-2018

Warm-up: Joint Mobility/Dynamic

Strength:

1) Build to a Heavy Turkish Getup

*Go Right/Left until one arm drops off, then see how heavy you can go with your domiante arm
*Build to a maximal effort, making sure to hit at least 3-5 volume building sets leading up to this, based on available bell weight
*Rest as needed, the time frame is up to you

2) 3 x 6 Single Arm KB Dead Full Cleans (3r/3l)

*Rest 60-90 seconds between efforts
*Build to a maximal 3 sets (at the same weight across all 3) hitting at least 3-5 volume building sets leading up to this, based on available bell weight

3) 3 x 10 Single Arm KB Swing (5R/5L)

*Rest 60 seconds between efforts
*Build up to three heavy sets (you may build in weight across these 3 sets) hitting at least 3-5 volume building sets leading up to this, based on available bell weight

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

Training 8-3-2018

Warm-up: Joint Mobility/Dynamic

Strength/Endurance Training:

100 DxKB Front Squats 53/35 for time

*Every time you set the bells down perform 10 Burpees

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

Training 8-1-2018

Warm-up: Joint Mobility/Dynamic

Power/Endurance Session:

1) 3 x 6 DxKB Alternating Dead Full Cleans (3R/3L)

*Rest 90-120 minimum Between Rounds
*Build to a maximal 3 set effort hitting at least 3-5 volume buidling sets leading up this based on avaible bell weight

2) 3 x 50ft Heavy yoke carries

*Build to a maximal 3 x effort hitting at least 3-5 volume buidling sets leading up this based on avaible Weight

3) Complete the following for time and load

2 Rounds

10 x Single Arm Dead Clean Lunge (R)
20 x Single Arm Bent Over KB Row (R)
10 x Single Arm Dead Clean Lunge (L)
20 x Single Arm Bent Over KB Row (L)

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

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)

Training 7-30-2018

Warm-up: Joint Mobility/Dynamic

Strength:

10 Rounds

DxKB TGU to Standing
2 x DxKB Clean
2 x DxKB Front Squats
2 x DxKB Presses
DxKB Return

*Rest 60 Seconds between Efforts
*The goal is to use the same weight across all 10 Rounds

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

Training 7-26-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 9 Test

3 Rounds

10 Burpee PullUps
3 x DxKB Bully Complexes @ 3/4 BW

Bully Complex = 1 x DxKB Row, 2 x DxKB Deadlifts, 3 x DxKB Swings

*Ideally your Bully complexes are to be performed Unbroken all 3 rounds, this is a test of the work you put in the last 8 weeks.

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

Training 7-25-2018

Warm-up: Joint Mobility/Dynamic

Power/Endurance:

Complete for Time

2 Rounds

10 Clean and Jerks 135/95
10 DxKB Long Cycles 53/35

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