Vise / ViseDowntown
-Warm-up-
10 minutes:
Run 200 meters
50 Jumping Jacks
Run 200 meters
50 Jumping Jacks
5 minutes:
With an empty bar:
10 Good mornings
10 Sumo dead-lift High Pulls
10 Strict Press
With an empty bar:
10 Good mornings
10 Sumo dead-lift High Pulls
10 Strict Press
-Olympic Lifting-
A. Clean & Jerk - 5x3+1
This is 5 sets of 3 reps of a squat clean plus 1 split jerk. Complete on a 2.5 minute clock. Increase weight each set if possible.
This is 5 sets of 3 reps of a squat clean plus 1 split jerk. Complete on a 2.5 minute clock. Increase weight each set if possible.
-Strength-
B1. Bench Press - 5-5-5 reps (progressive sets)
B2. Single Arm DB Rows - 3x12 (sets across)
Complete on a 3 minute clock. Alternate between bench and rows per interval.
B2. Single Arm DB Rows - 3x12 (sets across)
Complete on a 3 minute clock. Alternate between bench and rows per interval.
-Conditioning-
C. For time:
20 Squat Cleans, 115/85
Run 400 meters
15 Squat Cleans, 115/85
Run 400 meters
10 Squat Cleans, 115/85
Time cap: 12 minutes. Scale run to 200 meters if necessary.
20 Squat Cleans, 115/85
Run 400 meters
15 Squat Cleans, 115/85
Run 400 meters
10 Squat Cleans, 115/85
Time cap: 12 minutes. Scale run to 200 meters if necessary.
-Cool down-
PVC Pipe Roll the Back - accumulate 1 full minute
Banded Shoulder Stretches - 2 rounds per side
Band on wrist with arm across body, look away, 30 seconds
Arm through band on shoulder with arm behind back (facing away), 30 seconds
Post all results to comments.
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