Monday 140519

Vise / ViseDowntown

-Warm-up-

10 minutes:

Two rounds of:
10 Burpees
10 V-ups

5 minutes:
Two rounds of:
5 Good Mornings
5 Front Squats
5 Power Cleans

-Olympic Lifting-

A. None

-Strength-

B. Back Squat, 65%x6, 70%x6, 75%x6, 80%x5 (reps) x 2 (sets)

Complete on a 2.5-3 minute clock.

-Conditioning-

C. Five rounds for time of:
20 Power Cleans, 95/65
20 Ab Mat Sit ups
20 Pull ups
20 Double Unders

Scale movements as necessary. Sub jumping pull ups only as the reps are higher than normal.

-Cool down-

Quad Stretch (1 minute per leg)
Calf Stretch (1 minute per leg)

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-Free Week-

Skill Teaching: Dead-lift

Strength Work: Dead-lift, 3x3, complete on a 2 minute clock

Team Conditioning:
In teams of 3, complete the following for time of:
Row 2000 meters
60 Burpees
Row 1500 meters
80 Burpees
Row 1000 meters
100 Burpees

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