Thursday 140708

Vise / ViseDowntown

-Warm up-

10 minutes:

3 rounds:
10 Air Squats
1 Muscle up or Jumping Muscle up
3 Kettlebell swing

5 minutes:

2 rounds:
10 Toes-to-bar
10 Push ups

-Olympic Lifting- 

Clean & Jerk - 5x2 (75-85%) 

-Strength- 

Bench Press – 5@ 65%, 5@ 75%, 5+@ 85%

DB Row– Accumulate 3x10-12 reps

Use last weeks 3RM to calculate percentages

-Accessory Work-

Three rounds, not for time

15-20 band face pulls

15-20 band tricep pushdowns

15-20 barbell curls

-Cool Down-

Bar Hangs
Foam roller: Back

Post all results to comments.

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