Tuesday 140826

Vise/ViseDowntown

-Warm up-

10 minutes:

250 meter row
15 banded face pulls
15 banded tricep push downs

5 minutes:

2 rounds:
10 jump squats
3 handstand walk attempts

-Olympic Lifting-

Power Clean – 5x2

Building to ~90%

Complete on a 90 second clock.

-Strength-

Push Press- 3x5

Use a weight heavier than last week.

-Conditioning-

15 minute AMRAP

3 Strict pull ups
4 Kipping pull ups
5 Chest to bar pull ups
12 dips
200 meter run

Pull-ups may not be butterfly.  If you come off the bar during the pull-up complex immediately complete 10 burpees. 

-Cool Down-

 Hang from bar:

-regular grip

-reverse grip

-eagle grip

Don't forget the schedule is altered this week only and is as follows (for both locations):  

Wednesday, August 27th

all classes will be a coached class and Open gym will shift to Friday.  

Friday, August 29th

5 am - open gym
6 am - open gym
9/9:30 - open gym

Saturday, August 30th

Closed

Sunday, August 31st

Closed

Monday, September 1st

Schedule resumes with 11:30 am classes.