Monday 140728

Vise/ViseDowntown

-Warm up-

10 minutes:

2 rounds:

20 Air Squats

Row 250 meters

5minutes:

Banded Squat Stretch (Accumulate 1 minute)

Banded Squat Stretch video

10 DB Strict Press

10 DB Squat Clean

10 Alternating DB Snatch

-Olympic Lifting- 

Snatch – 5x3 (70-80% challenging, but not max effort)

Complete on a 2 minute clock. 

-Strength-

Back Squat - 15 minutes to build a 3 rep max

-Conditioning- 

21-15-9

Back Squat 155/105

400 meter run

No rack

-Cool Down-

Foam Roll:

-Back

-Quads

-Hamstrings

Post all results to comments.

Coach Katie doing work