Vise / ViseDowntown
-Warm up-
10 minutes:
400 meter run
5 minutes:
3 Rounds:
3 Wall walks
3 Deck squats
-Olympic Lifting-
Clean and Jerk – 60% x 2 + 1, 65% x 2 + 1, 70% x
2 + 1, 75% x1 + 1 (for 2 sets),
80% x1 + 1 (2 sets), 75% x1 + 1 (2 sets)
(x 2 + 1 means 2 cleans + 1 jerk)
Complete on a 2-minute clock
-Strength-
Bench Press (add 5# to training max)
5 @ 65%, 5 @ 75%, 5+ @ 85%
superset with
Dumbbell row 3x8-10
Complete on a 3-minute clock
-Conditioning-
For time:
Bar facing burpees
5-4-3-2-1
Squat snatch 155/105
-Cool Down-
Foam roll
-Back
-Lats
Post all results to comments.
No comments:
Post a Comment