Vise/ViseDowntown
-Warm up-
10 minutes:
2 rounds of:
Bear Crawl, 60 feet
Elbow to Instep sit back on Hamstring, 30 feet
Broad Jumps, 30 feet
5 minutes:
20 Push ups, chest to a barbell that has at least 25# plates on it
20 Pull ups, top clavicle has to pass above bar
20 Sit up into Air Squat (anchor feet and use ab mat)
20 Push ups, chest to a barbell that has at least 25# plates on it
20 Pull ups, top clavicle has to pass above bar
20 Sit up into Air Squat (anchor feet and use ab mat)
-Olympic Lifting-
Every minute on the minute for 10 minutes of:
1 Power Clean (85-90%)
1 Power Clean (85-90%)
-Strength-
Push Press- 3x5
Use 75% of last weeks 2RM testing.
Complete on a 2 minute clock.
Use 75% of last weeks 2RM testing.
Complete on a 2 minute clock.
-Conditioning-
Three rounds for time:
Run 200 meters
Run 200 meters
50 double unders
15 box jumps 24/20
-Cool Down-
2 rounds of:
Downward Dog (push back on hamstrings), 1 minute
Cobra Pose, 1 minute
Post all results to comments.
An unusually small but always good looking 6 am group.
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