Vise / ViseDowntown
-Warm-up-
10 minutes:
Three rounds of
5 Pull ups, any style
10 Push ups
15 Air Squats
5 minutes:
Practice the following for 5 minutes:
Kettlebell around the body (https://www.youtube.com/watch?v=vCbaaF2L4zM)
Kettlebell figure 8's (https://www.youtube.com/watch?v=Wr7niYklRC0)
-Olympic Lifting-
A. None
-Strength-
B. Dead-lift - 65% x3, 75% x3, 85% x3 (don't go for max reps)
Complete on a 3 minute clock.
-Conditioning-
C. For time:
50 Handstand Push ups
100 Pistols, alternating
50 Handstand Push ups
Use gymnastics mat or an ab mat surrounded by the blue 45's in CB or the green 25's in Omaha. Scale to green 25's in CB or the shiny training plates in Omaha. If necessary, no plates may be used. Otherwise, seated DB presses may also be substituted.
For pistols, scale to princess or use of a band in a rack.
There is a 15 minute time cap for this workout.
-Cool down-
25 Band Pull Aparts (fast)
Roll out quads (accumulate 1 min per leg)
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-Free Week-
Skill: Kipping Pull ups (how to scale if not able)
Strength: Bench Press - 3x5
Conditioning:
21-15-9 reps for time of:
Hang Squat Clean, 95/65
Kettlebell Swing, 1.5/1 pood
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