Thursday 140911

Vise/ViseDowntown

-Warm up-

10 minutes:

200 meter run
20 push-up
20 alternating dumbbell snatch

5 minutes:

Down and back:
Duck walk
Bear crawl

then,

30 seconds Bar hang L-sit
(scale: bar hang knee lift)

-Olympic Lifting-

Clean and Jerk – 5x1

Use a weight heavier than last week.

Complete on a 90 second clock.

-Strength-

Bench Press – 3 @ 70%, 3 @ 80%, and 3+ @ 90%

Super set with dumbbell row 3x8-10

-Conditioning-

12 minute AMRAP

Row 1k
100 double unders

Run 800 meters

Max rope climbs

-Cool Down-

Couch Stretch
Yoga - Child's Pose

Post all results to comments.

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