Vise / ViseDowntown
-Warm up-
10 minutes prior:
2 Rounds
10 Wall Balls
5 Burpee-Over-Balls
5 minutes prior:
Max Handstand Walks for distance
-Olympic Lifting-
Clean & Jerk 5x1 (progressive sets)
Heavier than last week. Complete on a 2.5 min clock.
-Strength-
Bench Press 3x5 (sets across)
Dumbell Rows 3x10 (sets across)
Use weights heavier than last week and complete on a 3.5 min clock.
-Conditioning-
Four rounds, each for time, of:
Run 600 meters
Walk 100 meters out, jog back, rest the remaining time.
Run at 0:00, 6:00, 12:00, and 18:00.
-Cool Down-
Couch Stretch (Accumulate 1 minute per side)
Sit and Reach (Accumulate 2 minutes)
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