Vise / ViseDowntown
-Warm up-
10 minutes prior:
50 Double Unders
-Warm up-
10 minutes prior:
50 Double Unders
5 Stone to Shoulder
5 minutes prior:
5 minutes prior:
20 Air Squats
10 Deck Squats
10 Alternating pistols
-Olympic Lifting-
Snatch - warm up sets of 50% x3, 60% x2 then complete one rep, every minute on the minute at the following weight:
70% x1, 75% x1, 80% x1
70% x1, 75% x1, 80% x1
70% x1, 75% x1, 80% x1
Full squat variation.
-Strength-
Back Squat - 80% x3x3, 80% x2x2
Complete 3-3.5 minute clock.
-Conditioning-
Full squat variation.
-Strength-
Back Squat - 80% x3x3, 80% x2x2
Complete 3-3.5 minute clock.
-Conditioning-
5 minute AMRAP of
Run 800 meters
Max rep Kettlebell swings 2/1.5
rest 3 minutes
4 minute AMRAP of
Run 600 meters
Max Toes 2 Bar
rest 2 minutes
3 minute AMRAP of
Run 400 meters
Max rep overhead walking lunges 45/25
-Cool Down-
20 PVC Pass-throughs
Sit and Reach-Cool Down-
20 PVC Pass-throughs
Toes to bar efficiency tips with the one and only Chris Spealler. Watch, learn, apply.
https://www.youtube.com/watch?v=IJZpz5C1dAA
Post all results to comments.
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