Vise / ViseDowntown
-Warm up-
10 minutes prior:
2 Rounds:
5 Two-for-One Wall Balls (https://www.youtube.com/watch?v=I6CjwmHBbGo)
25 Double Unders
5 minutes prior:
5 Minutes:
10 Cartwheels
10 Round-offs
10 Shoulder Taps (or shift weight in HSPU position)
-Olympic Lifting-
Power Clean - 72%x3, 77%x3x2, 82%x3
Complete on a 2-2.5 minute clock. Focus on a strong back off the floor, full hip extension at the top, and finally a quarter squat receiving position with the hips slightly back and the elbows high.
-Strength-
Push Press - 3x5 (sets across)
Heavier than last week. Complete on a 2.5-3 minute clock.
-Conditioning-
As many reps/rounds as possible in 10 minutes of:
10 Thrusters, 115/85
Run 200 meters
30 Double Unders
-Cool Down-
Hang from Bar (Accumulate 1 minute)
Couch Stretch (Accumulate 1 minute each side)
Post all results to comments.
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