Vise / ViseDowntown
-Warm up-
10 minutes prior:
20 Single Unders
20 Right leg
20 Left leg
20 alternating
20 Double Unders
5 minutes prior:
With an empty barbell
10 Front Squats
10 Good Mornings
10 Press
8 Jump Shrugs
8 Bar Drops
5 High Hang Power clean
-Olympic Lifting-
Every minute on the minute for 5 minutes:
2 Power Cleans @ 80%.
-Strength-
Push Press - 3x3
Complete 3-3.5 minute clock. Heavier than last week.
-Conditioning-
50 Wall balls 20/14
25 Deadlifts 225/155
50 Wall balls 20/14
EMOM including the start of the workout complete 5 burpees.
Push Press - 3x3
Complete 3-3.5 minute clock. Heavier than last week.
-Conditioning-
50 Wall balls 20/14
25 Deadlifts 225/155
50 Wall balls 20/14
EMOM including the start of the workout complete 5 burpees.
Yoga Pose: Pigeon 2 minutes per leg
Couch Stretch 2 minutes per leg
Click here for a little Power Clean Reading
"Power clean teaches explosion. The reason the clean is so critical to sports performance
training is that it is a scalable way to develop power." -Mark Rippetoe.
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