Training 6-29-2017

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 Swing
10 x Double KettleBell Clean
8 x Double KettleBell Long Cycle

*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

Conditioning:

Every 2 Minutes for 12 Minutes

22 Cal Row

*The goal is to get your rows done as fast as possible, if you miss a round your gonna be rowing a lot

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

Training 6-28-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

5-4-3-2-1

Hang Power Clean @ BW
Burpees

Rest 90 seconds

5-4-3-2-1

DxKB Floor Press @ 1/2 BW
Burpee PullUps

Rest 60 Seconds

5-4-3-2-1

Weighted Pullups @ 1/4 BW
DB Weighted Burpees 45/35

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

Training 6-27-2017

Warm-up: Joint Mobility/Dynamic

Strength/Endurance:

5 rounds

5 Chainsaw Rows (Right)
10 Suitcase Lunges (Right)
5 Chainsaw Rows (Left)
10 Suitcase Lunges (Left)
10 Box Jump ups step downs 24/20

*Rest 60 seconds between rounds
*Focus on landing in the tallest psotion possible on your box jumps, focus on power not speed, move like hell on the rest of the work piece

Conditioning:

21-18-15-12-9-6-3

WallBalls 20/14
Double Unders

 

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

Training 6-29-2017

Warm-up: Joint Mobility/Dynamic

Strength:

1. 8 Minute EMOM

Odd Minute: 6 x TnG Power Clean and Jerks 115/75
Even Minute: 2 x Heavy Muscle Snatch, Rest 15 seconds between reps

*You may build in your Barbell snatch efforts

2. Squats

3×5

*Do not exceed 80% of your W1RM

Conditioning:

3 Rounds
3 Rope Climbs
3 Deadlifts 365/225
15 T2B
15 American Swings 70/53

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

Shift Day 6-24-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

3 Rounds

Row 500 Meters
5 TGUs Right Arm
5 TGUs Left Arm
Run 200 Meters Backwards
Run 200 Meters Forewards

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

Training 6-23-2017

Warm-up: Joint Mobility/Dynamic

Strength:

Deadlift 3×3

*Rest 90-120 seconds between efforts
*Do not Exceed 82.5% of your W1rm

Conditioning:

5 Rounds

9 Single Arm KB Full Cleans 53/35 (R)
5 Burpees
9 Single Arm KB Full Cleans 53/35 (L)
5 Burpees

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

Training 6-22-2017

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 Swing
10 x Double KettleBell Clean
7 x Double KettleBell Long Cycle

*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

Conditioning:

20 Hang Power Cleans 135/95
30 Cal Row
50 Pushups
30 Cal Row
20 Hang Power Cleans 135/95

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

Training 6-21-2017

Warm-up: Joint Mobility/Dynamic

Strength:

1. Power Clean

In 5 sets work up to Heavy Single, Double or Triple Power Clean

*Rest 60 seconds between efforts
*You may build each round if you choose to. Be sure to pick a rep count and stick with it. Go no higher the good powerful form will allow and matches you level of fatigue for the day

2. 5 Rounds of the following

5 Rep Decline Bench Press
5 Rep Deficit SandBag Row

*Rest 60 seconds after your pullups before starting your next round
*Ideally your deficit is set at a height that will allow you to have the bag travel below your feet without coming in contact with the ground each rep

Conditioning:

21-15-9

DxKB Front Squat 53/35
Pullups

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

Training 6-20-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

20 Minute EMOM

1st Minute – 30 Second Airdyne Effort
2nd Minute – Max Pushup Ring Support
3rd Minute – 45 Second Max Double Unders
4th Minute – Max 50 Foot Farmers Walks 53/35
5th Minute – Max Ball Slam

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

Training 6-19-2017

Warm-up: Joint Mobility/Dynamic

Strength:

1. 8 Minute EMOM

Odd Minute: 6 x Dumbbell Snatch (3R/3L)
Even Minute: 3 x Touch and Go Barbell Power or Full Snatches, 6 Barfacing Burpees

*You may build in your Barbell snatch efforts

2. Squats

3×3 or 3×5

*Do not exceed 85% of your W1RM

Conditioning:

7 Rounds

7 Shoulder to Overhead 115/85
T2B

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