Thursday 140522

Vise / ViseDowntown

-Warm-up-

10 minutes:
Two rounds of
10 Kettlebell Swings
5 DB Squat Cleans (https://www.youtube.com/watch?v=RT_MTXaLKxU)

5 minutes:
10 Kettlebell Snatches, alternating
10 Turkish Get ups, alternating

-Olympic Lifting-

A. None

-Strength-

B1. Press - 65% x3, 75% x3, 85% x3 (don't go for max reps)
B2. Weighted Pull ups - 3 x 3 (sets across)

-Conditioning-

C. Every minute on the minute for 20 minutes:
Odd minutes: 10 Kettlebell Swings (2/1.5 pood) + 5 Burpees

Even minutes: Run 100 meters

-Cool down-

Sit and Reach (accumulate 1 minute)
Scorpions, 10 each side

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-Free Week-

Skill: Kettlebell Swings
Strength: Hang Squat Cleans - 5x3

Conditioning:
Ten rounds for time of:
20 Double Unders
8 Front Squats, 135/95

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