Vise / ViseDowntown
-Warm up-
10 minutes prior:
Row 500 meters
5 minutes prior:
10 (ea arm) KB or DB Windmills (https://www.youtube.com/watch?v=5QXzPJ1zlQl)
10 Strict Chin ups (sub ring rows)
-Olympic Lifting-
A. Clean & Jerk - 5 x 2+1
Heavier than last week. Complete on a 2 minute clock.
-Strength-
B1. Bench Press - 3x5 (sets across)
B2. DB Single Arm Row - 3x10 each arm
Use the same weight for all sets for both bench press and single arm rows (heavier than last week). The bench press weight you used on set 3 of last week, use 5# more but for all 3 sets this week. Complete on a 3-3.5 minute clock.
-Conditioning-
Five rounds for time of:
9 Toes to Bar
12 Box Jumps, 24/20
15 Wall Balls, 20/14
Time cap: 12 minutes
-Cool Down-
Banded Shoulder Stretch:
Tricep/Arm Across (30 seconds per side)
Chest/Front Shoulder/Arm Behind (30 seconds per side)
Post all results to comments.
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