Vise / ViseDowntown
-Warm-up-
10 minutes:
Run 200m
20 Lunges
5 minutes
Empty Bar:
10 Good Mornings
10 Sumo Deadlift High Pulls
10 Strict Press
-Olympic Lifting-
A. Hang clean (mid thigh) x 2 (reps) x 5 (sets)
Complete on a 2 minute clock. Bar must not pass below mid-thigh for either rep, once picked up.
-Strength-
B1. Press 5@75%, 3@85%, 1+@95%
B2. Pull ups - 5-3-1 ascending
Complete on a 3-4 minute clock.
-Conditioning-
C. Helen
3 rounds:
400 meter run
21 kb swings 1.5/1
12 pull ups
-Cool down-
Roller
-Back (Accumulate 1 minute)
Banded Shoulder Stretches (2 rounds per side)
-0:30sec Tricep/Arm Across Body
-0:30sec Chest/Front Delt/Arm Behind Body
Post all results to comments.
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