Vise / ViseDowntown
-Warm up-
10 minutes prior:
Every minute on the minute for 3 minutes
1 Rope Climb
5 Wall balls.
5 minutes prior:
10 Cartwheels (alternating sides)
10 Round offs (alternating sides)
-Olympic Lifting-
Power CleanEvery minute on the minute for 6 minutes:
2 Power Cleans @ 80%
-Strength-
Push Press - 3x3 (sets across)
Complete 3-3.5 minute clock. Heavier than last week.
-Conditioning-
"Nutts"
10 Handstand push-ups
15 Deadlifts 250/165
25 Box jumps 30/24
50 Pull-ups
100 Wallballs 20/14
200 Double-unders
Run 400 meters with a 45lb plate.
Push Press - 3x3 (sets across)
Complete 3-3.5 minute clock. Heavier than last week.
-Conditioning-
"Nutts"
10 Handstand push-ups
15 Deadlifts 250/165
25 Box jumps 30/24
50 Pull-ups
100 Wallballs 20/14
200 Double-unders
Run 400 meters with a 45lb plate.
PVC Hamstring Roll Out
Calf Stretch 2 minutes per leg
"Nutts"
Lieutenant Andrew Richard Nuttall, 30, from the
1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in
Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed
by an improvised explosive device that detonated during a joint foot patrol
near the village of Nakhonay in Panjwaii District, about 25 km southwest of
Kandahar City on December 23, 2009. He is survived by his parents, Richard and
Ethel Jane Nuttall.
(Courtesy of CFHQ)
(Courtesy of CFHQ)
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