Vise / ViseDowntown
-Warm-up-
10 minutes:
Row 500 meters
Row 500 meters
5 minutes:
Two rounds of (go up in weight the second round):
10 Kettlebell Dead-lifts
10 Kettlebell Swings
Two rounds of (go up in weight the second round):
10 Kettlebell Dead-lifts
10 Kettlebell Swings
-Olympic Lifting-
A. Power Clean - 72% x3 x2, 77% x3 x2
Complete on a 2 minute clock. These are not touch and go.
Complete on a 2 minute clock. These are not touch and go.
-Strength-
B. Push Press - 3x5 (sets across)
Use a heavy but manageable weight. Complete on a 2.5 minute clock.
Use a heavy but manageable weight. Complete on a 2.5 minute clock.
-Conditioning-
C. As many rounds as possible in 10 minutes of:
Run 200 meters
10 Bar Facing Burpees
5 Dead-lifts, 225/155
Burpees must be completed by chest and thighs touching ground while facing bar.
Run 200 meters
10 Bar Facing Burpees
5 Dead-lifts, 225/155
Burpees must be completed by chest and thighs touching ground while facing bar.
-Cool down-
10 cat back/camel back stretches (https://www.youtube.com/watch?v=sQCUbUnd_hQ)
Seated Twist, 1 minute (https://www.youtube.com/watch?v=goL_5RASYog)
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