Thursday 140918

Vise/ViseDowntown

-Warm up-

10 minutes:

Run 200 meters
20 push-ups
20 alternating dumbbell snatch

5 minutes:

Down and back:

Duck walk
Bear crawl

then,

L-sit from pull up bar, accumulate 30 seconds
(scale: bar hang knee lift)

-Olympic Lifting-

Clean complex

Full clean + Front squat + Jerk

12 minutes to build to a heavy set

-Strength-

Bench Press – 5 @ 75%, 3 @ 85%, and 1+ @ 95%

Super set with 

Dumbbell Row - 3 x 8-10

-Conditioning-

As many reps as possible in 10 minutes of:
50 Burpees 

30 Shoulder to Overhead 135/95

Muscle ups, max reps

Each burpee is completed when both hands touch a target that is 6" above your reach. 

-Cool Down-

Couch Stretch
Yoga - Child's Pose

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