Monday 141006

Vise/ViseDowntown

-Warm up-

10 Minutes:

300 meter row
10 Thrusters
5 Strict pull-ups

5 Minutes:

2 Rounds:

10 Goblet squats

10 Overhead walking lunges

1 Turkish get up each side

-Olympic Lifting-

Snatch – 50% x 3, 60% x 2, 65% x 2, 70% x 2 reps x 3 sets

Complete on a 2-minute clock.

-Strength-

Back Squat- 5 @ 70%, 5 @ 74%, 5-7 @ 77%

Complete on a 3-minute clock.

-Accessory Work-

3 rounds:

5 snatch grip RDL's (80% of snatch 1RM)

Rest 45 seconds

DB Bulgarian split squat, 8 each leg

Rest 45 seconds

Then,

50’ tuck sit walk

Using this link as a guiding principle of the movement:

https://www.youtube.com/watch?v=UXwNBdyEewg&feature=youtu.be  

(or practice static tuck sit on floor/blocks/parallettes)

-Cool Down-

400 meter walk

Post all results to comments.