Tuesday 140610

Vise / ViseDowntown

-Warm up-

10 minutes prior:

10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
10 Kettlebell Sumo Deadlift High Pulls
10 Kettlebell Goblet Squats

5 minutes prior:

Flexed-Arm hang for time (band assist if needed)

-Olympic Lifting-

Every minute on the minute for 5 minutes:
Power Clean, complete 2 reps at 75% on your 1 Rep Max

-Strength-

Push Press - 4x3 (sets across)

Complete on a 2.5 - 3 minute clock using a weight heavier than last week.  

-Conditioning-

Four rounds for total reps:
50#/30# DB Push Press, 30 seconds
Rest 30 seconds
Strict Pull ups, 30 seconds
Rest 30 seconds
Double Unders, 30 seconds
Rest 30 seconds
20#/14# Wall Balls, 30 seconds
Rest 30 seconds
Row for Calories, 30 seconds
Rest 30 seconds

-Cool Down-

Two rounds:
Band Stretch- triceps and across body (30 seconds each arm) then chest/front/deltoid/behind body (30 seconds per arm)

Post all results to comments.

Vise Night at the CWS is one week from today. Make plans to be there!!