Training 6-25-2018

Warm-up: Joint Mobility/Dynamic

Strength:

1) Build to a Heavy DxKB TGU + 8 Front Rack Walking Lunges (4R/4L)

*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 90-120 seconds between efforts

2) Build to Heavy 3 x 10 Single Arm KB Swing (5R/5L)

*Build to a maximal 3 set effort hitting at least 3-5 volume buidling sets leading up to this based on available bell weight
*Rest 60 Seconds between efforts

3) Build to a Heavy to 3 x 50 foot Seated Sled Pull

*Build to a maximal 3 set effort hitting at least 3-5 volume buidling sets leading up to this
*Rest as needed between efforts

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

Training 6-22-2018

Warm-up: Joint Mobility/Dynamic

Strength/Endurance Session:

Every 90 Seconds for 21 Minutes perform the following:

3 x DxKB Snatches
7 x DxKB Front Squat
100 Farmers Walk

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

Training 6-21-2018

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 Deadlifts (Inside the Legs)
10 x Double KettleBell Swings
6 x Double KettleBell Cleans

*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 6-20-2018

Warm-up: Joint Mobility/Dynamic

Power/Endurance:

1) 7 Rounds

50 foot sled pull
100 foot bear crawl
10 HEAVY DxKB clean

*Rest 45 seconds between rounds

2) 5 Rounds

100 Foot Rack Walk
8 Sandbags over the yoke

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

Training 6-19-2018

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 6-18-2018

Warm-up: Joint Mobility/Dynamic

Strength:

1) Build to a Heavy TGU matching R/L

*Rest as needed time frame is up to you
*Build to a maximal effort hitting at least 3-5 volume buidling sets leading up to this based on avaible bell weight. If you end up failing out on one arm and want to continue with the other you may but try and stay matched as long as you can.

2) 3 x 1 Front Load SandBag TGU + 100 Meter Front Load SandBag carry + Front Load Sandbag TGU Return

*Rest 60 seconds between efforts
*Build to your working sets hitting at least 3 volume buidling sets leading up to this based on avaible weight.

3) 3 x 50 Foot Crossbody Sled Pull (R/L)

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

Training 6-15-2018

Warm-up: Joint Mobility/Dynamic

Strength/Endurance Training:

20 Minute AMRAP

Accumulate as many DxKB ManMakers as you can in 20 minutes 53/35

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

Training 6-14-2018

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 Deadlifts (Inside the Legs)
9 x Double KettleBell Swings
6 x Double KettleBell Cleans

*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 6-13-2018

Warm-up: Joint Mobility/Dynamic

Power/Endurance:

1) 3 x sets of the following Triplet

10 x DxKB Cleans
10 x DxKB Swings

*Rest 60-90 between efforts
*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 100 fott yoke walks

*Build to a maximal 3 set effort hitting at least 3-5 volume buidling sets

3) 4 x Following Triplet

3 x Single Arm Swings (R)
3 x KB Dead Clean (R)
50 Foot Goblet Carry
3 x Single Arm Swings (L)
3 x KB Dead Clean (L)
50 Foot Goblet Carry

4) 10 Minutes of Alternating SandBag TGUs

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

Training 6-13-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 4/Phase 3, FINAL Set of this phase

10 Minute Test Set

Perform a 10 Minute Kettlebell set with a Bell at 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)