Vise / ViseDowntown
-Warm up-
10 minutes:
12-9-6
thrusters (empty bar)
pull ups (sub: Ring Rows)
12-9-6
thrusters (empty bar)
pull ups (sub: Ring Rows)
5 minutes:
EMOM for 3 minutes
4 alternating cartwheels
4 plate burpees (plate must go G2O each rep)
EMOM for 3 minutes
4 alternating cartwheels
4 plate burpees (plate must go G2O each rep)
-Olympic Lifting-
Clean & Jerk - 5x1 (80-90%)
Complete on a 90 second clock.
Complete on a 90 second clock.
-Strength-
Bench Press – 3@ 70%, 3@ 80%, 3+@ 90%
Superset with
DB Row–3x8-10 reps
-Conditioning-
As many reps/rounds as possible in 12 minutes of:
4 handstand push ups
5 squat cleans
6 chest to bar pull-ups
7 kettlebell swings 2/1.5
All movements must be completed unbroken each round. The goal is not only max reps but heavier weight on the squat cleans is also important. The scale for hspu is A) Ab mat with green/training plates, or B) 2 wall walks beyond the tape (2 feet from wall). YOU MAY NOT USE AN AB MAT WITH HANDS ON THE FLOOR!
All movements must be completed unbroken each round. The goal is not only max reps but heavier weight on the squat cleans is also important. The scale for hspu is A) Ab mat with green/training plates, or B) 2 wall walks beyond the tape (2 feet from wall). YOU MAY NOT USE AN AB MAT WITH HANDS ON THE FLOOR!
-Cool Down-
banded arm stretch
-overhead
-across body
-behind body
Post all results to comments.
-overhead
-across body
-behind body
Post all results to comments.
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