Training 4-20-2018

Warm-Up: Joint Mobility/Dynamic

Strength/Endurance:

10 Rounds

5 Dead Stop KB Snatches R
5 Dead Stop KB Snatches L
3 Two Hand AnyHow Squat Pickups
5 Single Bell Front Squats
7 Single Bell Thrusters

*You may use a different weight for the Snatches and the Squat series but the goal of the squat series in each round is to be performed Unbroken

Weight: 53/35

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

Training 4-19-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 4

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

4 x Double KettleBell Swing
10 x Double KettleBell Clean
6 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

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

Training 4-18-2018

Warm-up: Joint Mobility/Dynamic

Power/Endurance Session:

1) 3 x 3 DxKB Dead Stop Full Cleans + 150 foot SandBag carry

*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) 1 x Max 100ft yoke carry

*Work up to a Max yoke walk going out 50ft dropping getting back under and returning
*Build to a maximal effort hitting at least 3-5 volume buidling sets leading up this

3) 3 x 10 DxKB Floor Presses + 5 DxKB Dragon Flags

*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

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

Training 4-17-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 4/Tester

10 Minute Test Set

Perform a 10 Minute Kettlebell set with a Bell weight 2 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 4-16-2018

Warm-up: Joint Mobility/Dynamic

Strength:

1) Build to a Heavy TGU + 3 rep WindMill Deadlift + Return R/L

*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) Build to Heavy series of the following

3 Single Arm KB Snatches + 3 Single Arm OHS or Cork Screw Squats R/L

*Weight must match both sides
*Build to a maximal 3 set effort hitting at least 3-5 volume buidling sets leading up to this based on avaible bell weight

3) Build to a Heavy 3 x Max Load 100ft Sled Push

*These effort should be heavy enough that there is a chance you will not be able to keep the sled moving. You may build from working set 1 to 3
*Build to a maximal 3 set effort hitting at least 3-5 volume buidling sets leading up to this

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

Training 4-13-2018

Warm-Up: Joint Mobility/Dynamic

Strength/Endurance:

30 Minute Alternating EMOM

Even Minutes: 5 x Kettlebell Snatches, 5 x Single Arm Rack Lunges, 5 x Single Arm Thrusters Right Arm
Odd Minutes:  5 x Kettlebell Snatches, 5 x Single Arm Rack Lunges, 5 x Single Arm Thrusters Left Arm

Weight: 53/35

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

Training 4-12-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 3

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

5 x Double KettleBell Swing
9 x Double KettleBell Clean
6 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

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

Training 4-11-2018

Warm-up: Joint Mobility/Dynamic

Power/Endurance Session:

1) 3 x Sets of the following

6 x Windmill to Anyhow Pickup (3r/3l)
1 x Weighted Pushup + 30 Second Weighted Plank

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

2) 2 x Heavy 100ft Front Rack yoke carry

*Work up to 2 heavy 100 foot walks going out 50ft dropping getting back under and returning
*Build in your working sets hitting at least 3-5 volume buidling sets leading up this based on avaible weight

3) Death by 10 Meter SandBag Carry

With a continuously running clock perform 1 Carry (10 meters) the first minute, 2 Carries (10 meters) the second minute, 3 Carries the third minute, and so on, continuing to add 1 Carry each minute until you cannot complete the required number of 10 meter Carries in the given minute.

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

Training 4-10-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 3

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

+1, -2, 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 35/26
Even Interval: 39 KB Snatches L.Arm 35/26

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

Training 4-9-2018

Warm-up: Joint Mobility/Dynamic

Strength:

1) Build to a Heavy 3RM Turkish Getup

*These a Unbroken 3RM efforts, Go Right/Left until one arm drops off, then see how heavy you can go with your dominate 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) Build to a Max 100 Meter Farmers walk

*You should be able to go 50 meters before setting the weight down, ideally this is Unbroken

3) 10 Minutes of Alternating Heavy SandBag TGUs

*Weight choice is up to you, alternate Right to Left on these effort having the sandbag rest on your shoulder during the TGU

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