Wednesday 141001

Vise / ViseDowntown

Rest Day / Open Gym

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Make it in today to mobilize, actively recover, or make up a workout.  

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Jodi and Tony, Stones.  

Tuesday 140930

Vise/ViseDowntown

-Warm up-

10 minutes:

3 Rounds:

10 Wall balls

5 Burpees-over-ball

5minutes:

9-6-3

Handstand push-ups

Dips

Push-ups

-Olympic Lifting-

Power Clean- 5x3

Heavier than last week.

Complete on a 2-minute clock.

-Strength-

Push Press- 5x3

Heavier than last week. 

Complete on a 2-minute clock

-Conditioning-

10 Minute AMRAP

3 Touch-n-go power cleans 135/95

3 Hang squat cleans

3 Thrusters

30 Double unders

The barbell movements must be done unbroken in order to move on to the double unders. 

-Cool Down-

Banded Shoulder Stretch

-       - Arm Across

-       - Arm Behind

-       - Arm Overhead

Post all results to comments. 

Jason Brooks Strength Class

Monday 140929

Vise/ViseDowntown

-Warm up-

10 Minutes:

200 Meter run

10 Inch worms + push ups

5 Pull-ups

5 Minutes:

2 rounds:

10 Hollow rocks

10 Supermans

-Olympic Lifting-

Snatch – 5x1 @ 85%

Complete on a 2 minute clock.

-Strength-

Back Squat – 4x4 @ 80%

Complete on a 3-minute clock.

-Accessory Work-

Accumulate 2:00 in and L-sit

Complete on floor, blocks, or p-bars

3x10 Leg drag ups

superset with

3x20 banded good mornings

-Cool Down-

Yoga Pose - Cobra

        

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Sign up for Mobility Monday.

http://visemobility.blogspot.com/2014/09/week-of-29-sep-2014.html 

7:30 pm -8 pm Downtown Vise with Katie

Saturday 140927

Vise/ViseDowntown

-Sladderday- (9 am CB)

Six Bar Speed Hang Clean Ladder

Ladder #1
55/35, 75/55, 95/65, 115/75, 125/85, 135/95

Although light, each round, each bar, will go up by 5 pounds.  The intention of the speed ladder is to race through each bar as fast as possible for time.  If you complete all six bars, you advance to the next round of bars.  Subsequent bars will be released during class.

-Challenge- (830 am Downtown, 10 am CB)

Three rounds for time of:

Run 800 meters
50 Alternating dumbbell snatch, 45/30
50 Box jumps, 24/20 (step down is recommended)

-Community Class- Coach’s choice Downtown 930 am

Post all results to comments.

Friday 140926

Vise / ViseDowntown

-Warm up-

10 minutes: 

12-9-6
Burpees
Deck Squats
Jumping Jacks

5 minutes:

2 Rounds:
15 GHD back extensions
10 Wall balls

-Gymnastics- 

8 minutes of free-standing handstand practice.

-Strength- 

Deadlift- add 5# to your training max if you were successful with previous cycle.

5@65%

5@75%

5@85%

Complete on a 3 minute clock.

-Accessory work-

2 rounds, not for time:

200 meter single dumbbell front rack carry 70/50

50 abmat sit-ups

-Cool Down-

Yoga Pose-Cobra
Yoga Pose-Downward Dog

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Sladderday, Lizzy and Jordan 525#