Vise / ViseDowntown
-Warm up-
10 minutes:
Every minute on the minute for 3 minutes:
5 Pull-ups
10 Thrusters with an empty bar
5 Pull-ups
10 Thrusters with an empty bar
5 minutes:
10 plate burpees
200 meter run
10 plate burpees
200 meter run
10 plate burpees
-Olympic Lifting-
Clean and Jerk
3@70%, 3@74%, 3@77%, 3@80%
Complete on a 3 min clock
-Strength-
Add 5# to training max this week if you were
successful with previous cycle
Bench Press
5@65%, 5@75%, 5+@85%
superset with
Dumbbell row 3x8-10
-Conditioning-
4 rounds of work 2:00, rest 1:00:
Run 200 meters
AMRAP wallballs
-Cool Down-
Couch Stretch
20 PVC Pass throughs
Post all results to comments.
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| John McVay |
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